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Turkey leg vs. Turkey meat — In-Depth Nutrition Comparison

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How are Turkey leg and Turkey meat different?

  • Turkey leg is higher in Iron, Zinc, and Copper, however, Turkey meat is richer in Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Selenium, and Vitamin B2.
  • Daily need coverage for Vitamin B3 from Turkey meat is 41% higher.
  • Turkey leg contains 2 times more Iron than Turkey meat. While Turkey leg contains 1.72mg of Iron, Turkey meat contains only 1.09mg.
  • Turkey leg has less Cholesterol.

Turkey, all classes, leg, meat and skin, raw and Turkey, whole, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Turkey leg vs Turkey meat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +21.4%
Contains more Iron +57.8%
Contains more Potassium +14.2%
Contains less Sodium -28.2%
Contains more Zinc +24.6%
Contains more Copper +52.7%
Contains more Manganese +57.1%
Contains more Magnesium +42.9%
Contains more Phosphorus +26%
Contains more Selenium +12.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +21.4%
Contains more Iron +57.8%
Contains more Potassium +14.2%
Contains less Sodium -28.2%
Contains more Zinc +24.6%
Contains more Copper +52.7%
Contains more Manganese +57.1%
Contains more Magnesium +42.9%
Contains more Phosphorus +26%
Contains more Selenium +12.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +71.1%
Contains more Vitamin B5 +15%
Contains more Folate +11.1%
Contains more Vitamin A +1200%
Contains more Vitamin B2 +33.2%
Contains more Vitamin B3 +224.8%
Contains more Vitamin B6 +81.2%
Contains more Vitamin B12 +161.5%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 20% 49% 56% 66% 79% 8% 49% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin B1 +71.1%
Contains more Vitamin B5 +15%
Contains more Folate +11.1%
Contains more Vitamin A +1200%
Contains more Vitamin B2 +33.2%
Contains more Vitamin B3 +224.8%
Contains more Vitamin B6 +81.2%
Contains more Vitamin B12 +161.5%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.4%
Contains more Other +118.8%
Contains more Protein +46.1%
Contains more Carbs +∞%
Equal in Fats - 7.39
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Water +14.4%
Contains more Other +118.8%
Contains more Protein +46.1%
Contains more Carbs +∞%
Equal in Fats - 7.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +15.8%
Equal in Saturated Fat - 2.155
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +15.8%
Equal in Saturated Fat - 2.155

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey leg Turkey meat
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey leg Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 19.54g 28.55g Turkey meat
Fats 6.72g 7.39g Turkey meat
Carbs 0g 0.06g Turkey meat
Calories 144kcal 189kcal Turkey meat
Calcium 17mg 14mg Turkey leg
Iron 1.72mg 1.09mg Turkey leg
Magnesium 21mg 30mg Turkey meat
Phosphorus 177mg 223mg Turkey meat
Potassium 273mg 239mg Turkey leg
Sodium 74mg 103mg Turkey leg
Zinc 3.09mg 2.48mg Turkey leg
Copper 0.142mg 0.093mg Turkey leg
Manganese 0.022mg 0.014mg Turkey leg
Selenium 26.4µg 29.8µg Turkey meat
Vitamin A 3IU 39IU Turkey meat
Vitamin A RAE 1µg 12µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin B1 0.077mg 0.045mg Turkey leg
Vitamin B2 0.211mg 0.281mg Turkey meat
Vitamin B3 2.947mg 9.573mg Turkey meat
Vitamin B5 1.09mg 0.948mg Turkey leg
Vitamin B6 0.34mg 0.616mg Turkey meat
Folate 10µg 9µg Turkey leg
Vitamin B12 0.39µg 1.02µg Turkey meat
Tryptophan 0.219mg 0.291mg Turkey meat
Threonine 0.861mg 1.004mg Turkey meat
Isoleucine 0.998mg 0.796mg Turkey leg
Leucine 1.537mg 1.925mg Turkey meat
Lysine 1.809mg 2.282mg Turkey meat
Methionine 0.557mg 0.724mg Turkey meat
Phenylalanine 0.769mg 0.903mg Turkey meat
Valine 1.028mg 0.902mg Turkey leg
Histidine 0.598mg 0.749mg Turkey meat
Cholesterol 71mg 109mg Turkey leg
Trans Fat 0.101g Turkey leg
Saturated Fat 2.06g 2.155g Turkey leg
Omega-3 - DHA 0.03g 0.005g Turkey leg
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0.02g 0.008g Turkey leg
Monounsaturated Fat 2.06g 2.647g Turkey meat
Polyunsaturated fat 1.83g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Turkey leg
50%
Turkey meat
Minerals Daily Need Coverage Score
47%
Turkey leg
46%
Turkey meat

Comparison summary

Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey leg
Turkey leg contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Turkey leg
Turkey leg is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Turkey leg
Turkey leg is lower in Saturated Fat (difference - 0.095g)
Which food is cheaper?
Turkey leg
Turkey leg is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.