How many calories are in one lb of turkey?

Turkey has 857 calories per lb or 189 calories for every 100 grams. Most of its calories are from protein and fat.

How much protein is in one lb of turkey?

An excellent source of protein, a single lb of Turkey contains 259% of recommended daily values or 129.4 grams of protein. However, the protein in turkey is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in turkey?

Turkey is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of Vitamin D and magnesium.

Does turkey contain omega 3 fatty acids?

Turkey is a source of healthy omega-3 fatty acids, containing a total of 0.49 grams for every lb. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Turkey

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Summary
Similar meats
Similar seafood
Similar vegan
Similar dairy
Other Similar Foods

Turkey source

Similar to Turkey

A common and nutrient dense poultry, turkey is an excellent source of protein, niacin and Vitamin B6. It is also a good source of potassium and Vitamin B12. One lb of cooked turkey contains about 857 calories.

Several foods are nutritionally comparable to turkey, including sausage and chicken.

For seafood substitutions, canned tuna and shrimp are the closest. For vegetarian substitutions, protein powder and greek yogurt are most similar to turkey. For vegan nutritional substitutes, the most comparable foods to turkey include peanut flour, peanuts and barley. Here is the full list of vegan substitutes to turkey.

We compared the key nutrients in turkey (potassium, Vitamin B12, protein, niacin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

meats: Sausage, Chicken, Ham, Chicken Breast, Pork, Spam, Lamb

seafood: Canned Tuna, Shrimp

vegan: Whole Wheat Bread, Peanut Flour, Peanuts, Barley, Pasta, Edamame, Sprouted Peas

dairy and eggs: Greek Yogurt

other: Big Mac, Protein Powder, Quarter Pounder

The details of the top 20 foods most nutritionally similar to turkey are below.

meats

Several meats offer similar nutrients to turkey including sausage, chicken, ham, chicken breast and pork.

Sausage

Similarity: > 99%

Sausage is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Also, sausage contains more Vitamin D and thiamin than turkey.

For 100 grams of turkey and sausage:

Turkey (3.5 ounces)		Sausage (1.25 link)
239	potassium (MG)	339
1	Vitamin B12 (UG)	0.9
29	protein (G)	18
9.6	niacin (MG)	6.3
0.62	Vitamin B6 (MG)	0.37

However, turkey

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	324
0	sugar (G)	1.4
2.2	saturated fat (G)	9
0.1	trans fat (G)	0.1
12	Vitamin A (UG)	10
15	Vitamin D (IU)	41
0.07	Vitamin E (MG)	0.25
14	calcium (MG)	13
1.1	iron (MG)	1.3
0.05	thiamin (MG)	0.35
0.28	riboflavin (MG)	0.26
0.95	pantothenic acid (MG)	0.84
0.62	Vitamin B6 (MG)	0.37
9	folate (UG)	4
1	Vitamin B12 (UG)	0.9

0.996 | 0.996 | 4.09 Complete Comparison:
Sausage vs. Turkey

Chicken

Similarity: > 95%

Chicken is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more thiamin than turkey.

For 100 grams of turkey and chicken:

Turkey (3.5 ounces)		Chicken (3.5 ounces)
239	potassium (MG)	677
1	Vitamin B12 (UG)	0.51
29	protein (G)	23
9.6	niacin (MG)	7.1
0.62	Vitamin B6 (MG)	0.54

However, turkey does contain more Vitamin A, Vitamin D and Vitamin B12 than chicken by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	189
2.2	saturated fat (G)	3.1
0.1	trans fat (G)	0.09
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.39
14	calcium (MG)	8
1.1	iron (MG)	0.93
0.05	thiamin (MG)	0.12
0.28	riboflavin (MG)	0.3
0.95	pantothenic acid (MG)	1.3
0.62	Vitamin B6 (MG)	0.54
9	folate (UG)	2
1	Vitamin B12 (UG)	0.51

0.993 | 0.993 | 3.86 Complete Comparison:
Chicken vs. Turkey

Ham

Similarity: > 95%

Ham is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B12. Also, ham contains more thiamin than turkey.

For 100 grams of turkey and ham:

Turkey (3.5 ounces)		Ham (3.5 ounces)
239	potassium (MG)	311
1	Vitamin B12 (UG)	0.95
29	protein (G)	16
9.6	niacin (MG)	4.2
0.62	Vitamin B6 (MG)	0.26

However, turkey does contain more trans fat, Vitamin A, riboflavin, pantothenic acid and Vitamin B6 than ham by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	263
2.2	saturated fat (G)	7.2
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	26
0.07	Vitamin E (MG)	0.27
14	calcium (MG)	10
1.1	iron (MG)	0.79
0.05	thiamin (MG)	0.71
0.28	riboflavin (MG)	0.19
0.95	pantothenic acid (MG)	0.18
0.62	Vitamin B6 (MG)	0.26
9	folate (UG)	1
1	Vitamin B12 (UG)	0.95

0.992 | 0.992 | 3.69 Complete Comparison:
Ham vs. Turkey

Chicken Breast

Similarity: > 95%

Chicken breast is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6.

For 100 grams of turkey and chicken breast:

Turkey (3.5 ounces)		Chicken Breast (3/4 cup)
239	potassium (MG)	256
1	Vitamin B12 (UG)	0.34
29	protein (G)	31
9.6	niacin (MG)	14
0.62	Vitamin B6 (MG)	0.6

However, turkey does contain more trans fat, riboflavin and Vitamin B12 than chicken breast by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	165
2.2	saturated fat (G)	1
0.1	trans fat (G)	0
12	Vitamin A (UG)	6
15	Vitamin D (IU)	5
0.07	Vitamin E (MG)	0.27
14	calcium (MG)	15
1.1	iron (MG)	1
0.05	thiamin (MG)	0.07
0.28	riboflavin (MG)	0.11
0.95	pantothenic acid (MG)	0.97
0.62	Vitamin B6 (MG)	0.6
9	folate (UG)	4
1	Vitamin B12 (UG)	0.34

0.991 | 0.991 | 3.99 Complete Comparison:
Chicken Breast vs. Turkey

Pork

Similarity: > 95%

Pork is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Also, pork contains more Vitamin C, calcium and thiamin than turkey.

For 100 grams of turkey and pork:

Turkey (3.5 ounces)		Pork (3.5 ounces)
239	potassium (MG)	362
1	Vitamin B12 (UG)	0.54
29	protein (G)	26
9.6	niacin (MG)	4.2
0.62	Vitamin B6 (MG)	0.39

However, turkey does contain more trans fat, pantothenic acid and Vitamin B12 than pork by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	297
2.2	saturated fat (G)	7.7
0.1	trans fat (G)	0
0	Vitamin C (MG)	0.7
12	Vitamin A (UG)	2
15	Vitamin D (IU)	21
0.07	Vitamin E (MG)	0.21
14	calcium (MG)	22
1.1	iron (MG)	1.3
0.05	thiamin (MG)	0.71
0.28	riboflavin (MG)	0.22
0.95	pantothenic acid (MG)	0.52
0.62	Vitamin B6 (MG)	0.39
9	folate (UG)	6
1	Vitamin B12 (UG)	0.54

0.99 | 0.99 | 4.54 Complete Comparison:
Pork vs. Turkey

Spam

Similarity: > 95%

Spam is also high in protein and potassium. Also, spam contains more Vitamin C and thiamin than turkey.

For 100 grams of turkey and spam:

Turkey (3.5 ounces)		Spam (3.5 ounces)
239	potassium (MG)	564
1	Vitamin B12 (UG)	0.61
29	protein (G)	13
9.6	niacin (MG)	3.2
0.62	Vitamin B6 (MG)	0.28

However, turkey does contain more trans fat, Vitamin A, calcium, iron and riboflavin than spam by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	293
2.2	saturated fat (G)	8.9
0.1	trans fat (G)	0
0	Vitamin C (MG)	43
12	Vitamin A (UG)	0
15	Vitamin D (IU)	23
0.07	Vitamin E (MG)	0.24
14	calcium (MG)	0
1.1	iron (MG)	0.64
0.05	thiamin (MG)	0.26
0.28	riboflavin (MG)	0.18
0.95	pantothenic acid (MG)	0
0.62	Vitamin B6 (MG)	0.28
9	folate (UG)	4
1	Vitamin B12 (UG)	0.61

0.983 | 0.983 | 3.75 Complete Comparison:
Spam vs. Turkey

Lamb

Similarity: > 95%

Lamb is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B12. Also, lamb contains more calcium and iron than turkey.

For 100 grams of turkey and lamb:

Turkey (3.5 ounces)		Lamb (3.5 ounces)
239	potassium (MG)	339
1	Vitamin B12 (UG)	2.6
29	protein (G)	25
9.6	niacin (MG)	6.7
0.62	Vitamin B6 (MG)	0.14

However, turkey does contain more trans fat, Vitamin A and Vitamin B6 than lamb by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	283
2.2	saturated fat (G)	8.1
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	2
0.07	Vitamin E (MG)	0.14
14	calcium (MG)	22
1.1	iron (MG)	1.8
0.05	thiamin (MG)	0.1
0.28	riboflavin (MG)	0.25
0.95	pantothenic acid (MG)	0.66
0.62	Vitamin B6 (MG)	0.14
9	folate (UG)	19
1	Vitamin B12 (UG)	2.6

0.958 | 0.958 | 4.83 Complete Comparison:
Lamb vs. Turkey

seafood

Canned Tuna

Similarity: > 95%

Canned tuna is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B12. Also, canned tuna contains more calcium than turkey.

For 100 grams of turkey and canned tuna:

Turkey (3.5 ounces)		Canned Tuna (3.5 ounces)
239	potassium (MG)	237
1	Vitamin B12 (UG)	1.2
29	protein (G)	24
9.6	niacin (MG)	5.8
0.62	Vitamin B6 (MG)	0.22

However, turkey does contain more trans fat, Vitamin D, riboflavin and pantothenic acid than canned tuna by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	128
2.2	saturated fat (G)	0.79
0.1	trans fat (G)	0
12	Vitamin A (UG)	6
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	14
1.1	iron (MG)	0.97
0.05	thiamin (MG)	0.01
0.28	riboflavin (MG)	0.04
0.95	pantothenic acid (MG)	0.12
0.62	Vitamin B6 (MG)	0.22
9	folate (UG)	2
1	Vitamin B12 (UG)	1.2

0.989 | 0.989 | 3.4 Complete Comparison:
Canned Tuna vs. Turkey

Shrimp

Similarity: > 95%

Shrimp is also high in protein and Vitamin B12. Also, shrimp contains more Vitamin A and calcium than turkey.

For 100 grams of turkey and shrimp:

Turkey (3.5 ounces)		Shrimp (17 medium)
239	potassium (MG)	113
1	Vitamin B12 (UG)	1.1
29	protein (G)	14
9.6	niacin (MG)	1.8
0.62	Vitamin B6 (MG)	0.16

However, turkey does contain more iron, potassium and riboflavin than shrimp by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	71
2.2	saturated fat (G)	0.26
0.1	trans fat (G)	0.02
12	Vitamin A (UG)	54
15	Vitamin D (IU)	2
0.07	Vitamin E (MG)	1.3
14	calcium (MG)	54
1.1	iron (MG)	0.21
0.05	thiamin (MG)	0.02
0.28	riboflavin (MG)	0.02
0.95	pantothenic acid (MG)	0.31
0.62	Vitamin B6 (MG)	0.16
9	folate (UG)	19
1	Vitamin B12 (UG)	1.1

0.968 | 0.968 | 2.56 Complete Comparison:
Shrimp vs. Turkey

vegan

Several vegan foods offer similar nutrients to turkey including whole wheat bread, peanut flour, peanuts, barley and pasta.

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is also high in protein, potassium and niacin. Moreover, whole wheat bread contains more dietary fiber, calcium, iron and thiamin than turkey.

For 100 grams of turkey and whole wheat bread:

Turkey (3.5 ounces)		Whole Wheat Bread (3.5 ounces)
239	potassium (MG)	230
1	Vitamin B12 (UG)	0
29	protein (G)	13
9.6	niacin (MG)	4
0.62	Vitamin B6 (MG)	0.26

However, turkey does contain more trans fat, Vitamin A, Vitamin D and riboflavin than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	265
0	dietary fiber (G)	7.4
0	sugar (G)	6.4
2.2	saturated fat (G)	0.87
0.1	trans fat (G)	0
0	Vitamin C (MG)	0.1
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.37
14	calcium (MG)	103
1.1	iron (MG)	2.5
0.05	thiamin (MG)	0.28
0.28	riboflavin (MG)	0.13
0.95	pantothenic acid (MG)	0.34
0.62	Vitamin B6 (MG)	0.26
9	folate (UG)	75
1	Vitamin B12 (UG)	0

0.973 | 0.973 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Turkey

Peanut Flour

Similarity: > 95%

More nutritionally dense than turkey, peanut flour is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Moreover, peanut flour contains more dietary fiber, calcium, iron and thiamin than turkey.

For 100 grams of turkey and peanut flour:

Turkey (3.5 ounces)		Peanut Flour (1.75 cup)
239	potassium (MG)	1290
1	Vitamin B12 (UG)	0
29	protein (G)	52
9.6	niacin (MG)	27
0.62	Vitamin B6 (MG)	0.5

However, turkey does contain more trans fat, Vitamin A, Vitamin D and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	327
0	dietary fiber (G)	16
0	sugar (G)	8.2
2.2	saturated fat (G)	0.06
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.05
14	calcium (MG)	140
1.1	iron (MG)	2.1
0.05	thiamin (MG)	0.7
0.28	riboflavin (MG)	0.48
0.95	pantothenic acid (MG)	2.7
0.62	Vitamin B6 (MG)	0.5
9	folate (UG)	248
1	Vitamin B12 (UG)	0

0.961 | 0.961 | 10.16 Complete Comparison:
Peanut Flour vs. Turkey

Peanuts

Similarity: > 95%

Peanuts are high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Also, peanuts contains more dietary fiber, Vitamin E and calcium than turkey.

For 100 grams of turkey and peanuts:

Turkey (3.5 ounces)		Peanuts (5/8 cup)
239	potassium (MG)	634
1	Vitamin B12 (UG)	0
29	protein (G)	24
9.6	niacin (MG)	14
0.62	Vitamin B6 (MG)	0.47

However, turkey does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	587
0	dietary fiber (G)	8.4
0	sugar (G)	4.9
2.2	saturated fat (G)	7.7
0.1	trans fat (G)	0.03
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	4.9
14	calcium (MG)	58
1.1	iron (MG)	1.6
0.05	thiamin (MG)	0.15
0.28	riboflavin (MG)	0.2
0.95	pantothenic acid (MG)	1
0.62	Vitamin B6 (MG)	0.47
9	folate (UG)	97
1	Vitamin B12 (UG)	0

0.959 | 0.959 | 7.45 Complete Comparison:
Peanuts vs. Turkey

Barley

Similarity: > 95%

Barley is also high in protein, potassium and niacin. Moreover, barley contains more dietary fiber, calcium, iron and thiamin than turkey.

For 100 grams of turkey and barley:

Turkey (3.5 ounces)		Barley (1/2 cup)
239	potassium (MG)	280
1	Vitamin B12 (UG)	0
29	protein (G)	9.9
9.6	niacin (MG)	4.6
0.62	Vitamin B6 (MG)	0.26

However, turkey does contain more trans fat, Vitamin D, riboflavin and pantothenic acid than barley by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
2.2	saturated fat (G)	0.24
0.1	trans fat (G)	0
12	Vitamin A (UG)	1
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.02
14	calcium (MG)	29
1.1	iron (MG)	2.5
0.05	thiamin (MG)	0.19
0.28	riboflavin (MG)	0.11
0.95	pantothenic acid (MG)	0.28
0.62	Vitamin B6 (MG)	0.26
9	folate (UG)	23
1	Vitamin B12 (UG)	0

0.958 | 0.958 | 4.82 Complete Comparison:
Barley vs. Turkey

Pasta

Similarity: > 95%

Pasta is also high in protein, potassium and niacin. Moreover, pasta contains more dietary fiber, iron, thiamin and riboflavin than turkey.

For 100 grams of turkey and pasta:

Turkey (3.5 ounces)		Pasta (1 cup)
239	potassium (MG)	223
1	Vitamin B12 (UG)	0
29	protein (G)	13
9.6	niacin (MG)	7.2
0.62	Vitamin B6 (MG)	0.14

However, turkey does contain more trans fat, Vitamin A, Vitamin D and pantothenic acid than pasta by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	371
0	dietary fiber (G)	3.2
0	sugar (G)	2.7
2.2	saturated fat (G)	0.28
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.11
14	calcium (MG)	21
1.1	iron (MG)	3.3
0.05	thiamin (MG)	0.89
0.28	riboflavin (MG)	0.4
0.95	pantothenic acid (MG)	0.43
0.62	Vitamin B6 (MG)	0.14
9	folate (UG)	237
1	Vitamin B12 (UG)	0

0.955 | 0.955 | 5.81 Complete Comparison:
Pasta vs. Turkey

Edamame

Similarity: > 95%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium and iron than turkey.

For 100 grams of turkey and edamame:

Turkey (3.5 ounces)		Edamame (5/8 cup)
239	potassium (MG)	436
1	Vitamin B12 (UG)	0
29	protein (G)	12
9.6	niacin (MG)	0.92
0.62	Vitamin B6 (MG)	0.1

However, turkey does contain more Vitamin D, riboflavin, niacin and pantothenic acid than edamame by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	121
0	dietary fiber (G)	5.2
0	sugar (G)	2.2
2.2	saturated fat (G)	0.62
0.1	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
12	Vitamin A (UG)	15
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.68
14	calcium (MG)	63
1.1	iron (MG)	2.3
0.05	thiamin (MG)	0.2
0.28	riboflavin (MG)	0.16
0.95	pantothenic acid (MG)	0.4
0.62	Vitamin B6 (MG)	0.1
9	folate (UG)	311
1	Vitamin B12 (UG)	0

0.95 | 0.95 | 3.97 Complete Comparison:
Edamame vs. Turkey

Sprouted Peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, thiamin and folate than turkey.

For 100 grams of turkey and sprouted peas:

Turkey (3.5 ounces)		Sprouted Peas (7/8 cup)
239	potassium (MG)	381
1	Vitamin B12 (UG)	0
29	protein (G)	8.8
9.6	niacin (MG)	3.1
0.62	Vitamin B6 (MG)	0.27

However, turkey does contain more trans fat, Vitamin A, Vitamin D and riboflavin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	124
2.2	saturated fat (G)	0.12
0.1	trans fat (G)	0
0	Vitamin C (MG)	10
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	36
1.1	iron (MG)	2.3
0.05	thiamin (MG)	0.23
0.28	riboflavin (MG)	0.16
0.95	pantothenic acid (MG)	1
0.62	Vitamin B6 (MG)	0.27
9	folate (UG)	144
1	Vitamin B12 (UG)	0

0.949 | 0.949 | 2.96 Complete Comparison:
Sprouted Peas vs. Turkey

dairy and eggs

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and contains some of the same nutrients. Also, greek yogurt contains more Vitamin C, Vitamin A and calcium than turkey.

For 100 grams of turkey and greek yogurt:

Turkey (3.5 ounces)		Greek Yogurt (1/2 container)
239	potassium (MG)	141
1	Vitamin B12 (UG)	0.52
29	protein (G)	10
9.6	niacin (MG)	0.2
0.62	Vitamin B6 (MG)	0.06

A higher water content, greek yogurt is less nutritionally dense than turkey. Turkey does contain more Vitamin D, iron, potassium and niacin than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	73
0	sugar (G)	3.6
2.2	saturated fat (G)	1.2
0.1	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
12	Vitamin A (UG)	90
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.04
14	calcium (MG)	115
1.1	iron (MG)	0.04
0.05	thiamin (MG)	0.04
0.28	riboflavin (MG)	0.23
0.95	pantothenic acid (MG)	0.47
0.62	Vitamin B6 (MG)	0.06
9	folate (UG)	12
1	Vitamin B12 (UG)	0.52

0.955 | 0.955 | 1.79 Complete Comparison:
Greek Yogurt vs. Turkey

other

Big Mac

Similarity: > 95%

Big mac is also high in protein and Vitamin B12. Also, big mac contains more dietary fiber, calcium and iron than turkey.

For 100 grams of turkey and big mac:

Turkey (3.5 ounces)		Big Mac (1/2 burger)
239	potassium (MG)	181
1	Vitamin B12 (UG)	0.88
29	protein (G)	12
9.6	niacin (MG)	3.4
0.62	Vitamin B6 (MG)	0

However, turkey does contain more trans fat, Vitamin A, Vitamin D, potassium and riboflavin than big mac by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	257
0	dietary fiber (G)	1.6
0	sugar (G)	4
2.2	saturated fat (G)	3.8
0.1	trans fat (G)	0
0	Vitamin C (MG)	0.4
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	116
1.1	iron (MG)	2
0.05	thiamin (MG)	0.18
0.28	riboflavin (MG)	0.21
0.95	pantothenic acid (MG)	0
0.62	Vitamin B6 (MG)	0
9	folate (UG)	46
1	Vitamin B12 (UG)	0.88

0.966 | 0.966 | 2.72 Complete Comparison:
Big Mac vs. Turkey

Protein Powder

Similarity: > 95%

Protein powder is high in many of the same nutrients as turkey, including protein, potassium, Vitamin B6 and Vitamin B12. Moreover, protein powder contains more dietary fiber, calcium, thiamin and riboflavin than turkey.

For 100 grams of turkey and protein powder:

Turkey (3.5 ounces)		Protein Powder (3 scoops)
239	potassium (MG)	500
1	Vitamin B12 (UG)	2.5
29	protein (G)	78
9.6	niacin (MG)	1.1
0.62	Vitamin B6 (MG)	0.61

However, turkey does contain more trans fat, Vitamin A, Vitamin D and niacin than protein powder by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	352
0	dietary fiber (G)	3.1
2.2	saturated fat (G)	0.78
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	469
1.1	iron (MG)	1.1
0.05	thiamin (MG)	0.61
0.28	riboflavin (MG)	2
0.95	pantothenic acid (MG)	0
0.62	Vitamin B6 (MG)	0.61
9	folate (UG)	33
1	Vitamin B12 (UG)	2.5

0.957 | 0.957 | 3.36 Complete Comparison:
Protein Powder vs. Turkey

Quarter Pounder

Similarity: > 95%

Quarter pounder is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B12. Also, quarter pounder contains more dietary fiber, Vitamin C and calcium than turkey.

For 100 grams of turkey and quarter pounder:

Turkey (3.5 ounces)		Quarter Pounder (5/8 burger)
239	potassium (MG)	227
1	Vitamin B12 (UG)	1.3
29	protein (G)	14
9.6	niacin (MG)	4.5
0.62	Vitamin B6 (MG)	0

However, turkey does contain more trans fat, Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	244
0	dietary fiber (G)	1.6
0	sugar (G)	5.1
2.2	saturated fat (G)	4
0.1	trans fat (G)	0
0	Vitamin C (MG)	0.9
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	84
1.1	iron (MG)	2.4
0.05	thiamin (MG)	0.18
0.28	riboflavin (MG)	0.34
0.95	pantothenic acid (MG)	0
0.62	Vitamin B6 (MG)	0
9	folate (UG)	56
1	Vitamin B12 (UG)	1.3

0.955 | 0.955 | 3.23 Complete Comparison:
Quarter Pounder vs. Turkey

Other Nutritional Substitutes

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