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Egg vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between eggs and turkey meat

  • Eggs are higher in copper, choline, vitamin B2, vitamin D, vitamin A, and vitamin B5, yet turkey meat is higher in vitamin B3, vitamin B6, and zinc.
  • Eggs cover your daily copper needs 212% more than turkey meat.
  • Eggs contain 13 times more vitamin A than turkey meat. While eggs contain 520IU of vitamin A, turkey meat contains only 39IU.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +257.1%
Contains more CopperCopper +2050.5%
Contains more ManganeseManganese +85.7%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +89.7%
Contains more ZincZinc +136.2%
Contains more PhosphorusPhosphorus +29.7%
Contains less SodiumSodium -16.9%
~equal in Iron ~1.09mg
~equal in Selenium ~29.8µg

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.
Egg
Egg
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin AVitamin A +1141.7%
Contains more Vitamin EVitamin E +1371.4%
Contains more Vitamin DVitamin D +450%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +82.6%
Contains more Vitamin B5Vitamin B5 +47.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +388.9%
Contains more CholineCholine +236.2%
Contains more Vitamin B3Vitamin B3 +14857.8%
Contains more Vitamin B6Vitamin B6 +409.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.02µg

All nutrients comparison - raw data values

Nutrient Egg Turkey meat DV% diff.
Copper 2mg 0.093mg 212%
Cholesterol 373mg 109mg 88%
Vitamin B3 0.064mg 9.573mg 59%
Choline 293.8mg 87.4mg 38%
Vitamin B6 0.121mg 0.616mg 38%
Protein 12.58g 28.55g 32%
Vitamin B2 0.513mg 0.281mg 18%
Vitamin A 149µg 12µg 15%
Zinc 1.05mg 2.48mg 13%
Vitamin D 87IU 15IU 9%
Folate 44µg 9µg 9%
Vitamin D 2.2µg 0.4µg 9%
Vitamin B5 1.398mg 0.948mg 9%
Phosphorus 172mg 223mg 7%
Vitamin E 1.03mg 0.07mg 6%
Magnesium 10mg 30mg 5%
Saturated fat 3.267g 2.155g 5%
Polyunsaturated fat 1.414g 2.119g 5%
Fats 10.61g 7.39g 5%
Calcium 50mg 14mg 4%
Monounsaturated fat 4.077g 2.647g 4%
Vitamin B12 1.11µg 1.02µg 4%
Potassium 126mg 239mg 3%
Calories 155kcal 189kcal 2%
Vitamin B1 0.066mg 0.045mg 2%
Selenium 30.8µg 29.8µg 2%
Manganese 0.026mg 0.014mg 1%
Sodium 124mg 103mg 1%
Iron 1.19mg 1.09mg 1%
Carbs 1.12g 0.06g 0%
Net carbs 1.12g 0.06g N/A
Sugar 1.12g 0g N/A
Vitamin K 0.3µg 0µg 0%
Trans fat 0.101g N/A
Tryptophan 0.153mg 0.291mg 0%
Threonine 0.604mg 1.004mg 0%
Isoleucine 0.686mg 0.796mg 0%
Leucine 1.075mg 1.925mg 0%
Lysine 0.904mg 2.282mg 0%
Methionine 0.392mg 0.724mg 0%
Phenylalanine 0.668mg 0.903mg 0%
Valine 0.767mg 0.902mg 0%
Histidine 0.298mg 0.749mg 0%
Omega-3 - EPA 0.005g 0.008g N/A
Omega-3 - DHA 0.038g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 FatsFats +43.6%
Contains more CarbsCarbs +1766.7%
Contains more WaterWater +17.5%
Contains more OtherOther +122.9%
Contains more ProteinProtein +126.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated fat +54%
Contains less Sat. FatSaturated fat -34%
Contains more Poly. FatPolyunsaturated fat +49.9%

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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. 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.