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Egg vs Turkey meat - In-Depth Nutrition Comparison

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A recap on differences between Egg and Turkey meat

  • Egg is higher in Copper, Choline, Vitamin B2, Vitamin A, Vitamin D, and Vitamin B5, yet Turkey meat is higher in Vitamin B3, Vitamin B6, and Zinc.
  • Egg covers your daily Copper needs 212% more than Turkey meat.
  • Egg contains 12 times more Vitamin A than Turkey meat. While Egg contains 149µg of Vitamin A, Turkey meat contains only 12µg.
  • The amount of Cholesterol in Turkey meat is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Egg vs Turkey meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +257.1%
Contains more Copper +2050.5%
Contains more Potassium +89.7%
Contains more Magnesium +200%
Contains more Zinc +136.2%
Contains more Phosphorus +29.7%
Contains less Sodium -16.9%
Equal in Iron - 1.09
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 5% 22% 22% 31% 68% 96% 14%
Contains more Calcium +257.1%
Contains more Copper +2050.5%
Contains more Potassium +89.7%
Contains more Magnesium +200%
Contains more Zinc +136.2%
Contains more Phosphorus +29.7%
Contains less Sodium -16.9%
Equal in Iron - 1.09

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
9
:
Contains more Vitamin A +1233.3%
Contains more Vitamin E +1371.4%
Contains more Vitamin D +450%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +82.6%
Contains more Vitamin B5 +47.5%
Contains more Vitamin K +∞%
Contains more Folate +388.9%
Contains more Vitamin B3 +14857.8%
Contains more Vitamin B6 +409.1%
Equal in Vitamin B12 - 1.02
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 2% 12% 12% 65% 180% 57% 143% 128% 0% 7%
Contains more Vitamin A +1233.3%
Contains more Vitamin E +1371.4%
Contains more Vitamin D +450%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +82.6%
Contains more Vitamin B5 +47.5%
Contains more Vitamin K +∞%
Contains more Folate +388.9%
Contains more Vitamin B3 +14857.8%
Contains more Vitamin B6 +409.1%
Equal in Vitamin B12 - 1.02

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Turkey meat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg Turkey meat Opinion
Calories 155kcal 189kcal Turkey meat
Protein 12.58g 28.55g Turkey meat
Fats 10.61g 7.39g Egg
Vitamin C 0mg 0mg
Net carbs 1.12g 0.06g Egg
Carbs 1.12g 0.06g Egg
Cholesterol 373mg 109mg Turkey meat
Vitamin D 87IU 15IU Egg
Iron 1.19mg 1.09mg Egg
Calcium 50mg 14mg Egg
Potassium 126mg 239mg Turkey meat
Magnesium 10mg 30mg Turkey meat
Sugar 1.12g 0g Turkey meat
Fiber 0g 0g
Copper 2mg 0.093mg Egg
Zinc 1.05mg 2.48mg Turkey meat
Starch g g
Phosphorus 172mg 223mg Turkey meat
Sodium 124mg 103mg Turkey meat
Vitamin A 520IU 39IU Egg
Vitamin E 1.03mg 0.07mg Egg
Vitamin D 2.2µg 0.4µg Egg
Vitamin B1 0.066mg 0.045mg Egg
Vitamin B2 0.513mg 0.281mg Egg
Vitamin B3 0.064mg 9.573mg Turkey meat
Vitamin B5 1.398mg 0.948mg Egg
Vitamin B6 0.121mg 0.616mg Turkey meat
Vitamin B12 1.11µg 1.02µg Egg
Vitamin K 0.3µg 0µg Egg
Folate 44µg 9µg Egg
Trans Fat g 0.101g Egg
Saturated Fat 3.267g 2.155g Turkey meat
Monounsaturated Fat 4.077g 2.647g Egg
Polyunsaturated fat 1.414g 2.119g Turkey meat
Tryptophan 0.153mg 0.291mg Turkey meat
Threonine 0.604mg 1.004mg Turkey meat
Isoleucine 0.686mg 0.796mg Turkey meat
Leucine 1.075mg 1.925mg Turkey meat
Lysine 0.904mg 2.282mg Turkey meat
Methionine 0.392mg 0.724mg Turkey meat
Phenylalanine 0.668mg 0.903mg Turkey meat
Valine 0.767mg 0.902mg Turkey meat
Histidine 0.298mg 0.749mg Turkey meat
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
50
Turkey meat
Mineral Summary Score
108
Egg
37
Turkey meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
171%
Turkey meat
Carbohydrates
1%
Egg
0%
Turkey meat
Fats
49%
Egg
34%
Turkey meat

Comparison summary

Which food is lower in Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 264mg)
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.112g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.