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  6. Egg white vs. Turkey meat

Egg white vs. Turkey meat — In-Depth Nutrition Comparison

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Significant differences between egg whites and turkey meat

  • The amount of vitamin B3, vitamin B6, vitamin B12, phosphorus, zinc, selenium, choline, vitamin B5, and iron in turkey meat is higher than in egg whites.
  • Turkey meat covers your daily vitamin B3 needs 59% more than egg whites.

Specific food types used in this comparison are Egg, white, raw, fresh and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +1262.5%
Contains more CopperCopper +304.3%
Contains more ZincZinc +8166.7%
Contains more PhosphorusPhosphorus +1386.7%
Contains less SodiumSodium -38%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +49%

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.
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +56.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B3Vitamin B3 +9017.1%
Contains more Vitamin B5Vitamin B5 +398.9%
Contains more Vitamin B6Vitamin B6 +12220%
Contains more Vitamin B12Vitamin B12 +1033.3%
Contains more FolateFolate +125%
Contains more CholineCholine +7845.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Turkey meat DV% diff.
Vitamin B3 0.105mg 9.573mg 59%
Vitamin B6 0.005mg 0.616mg 47%
Vitamin B12 0.09µg 1.02µg 39%
Cholesterol 0mg 109mg 36%
Protein 10.9g 28.55g 35%
Phosphorus 15mg 223mg 30%
Zinc 0.03mg 2.48mg 22%
Selenium 20µg 29.8µg 18%
Choline 1.1mg 87.4mg 16%
Vitamin B5 0.19mg 0.948mg 15%
Polyunsaturated fat 0g 2.119g 14%
Iron 0.08mg 1.09mg 13%
Vitamin B2 0.439mg 0.281mg 12%
Fats 0.17g 7.39g 11%
Saturated fat 0g 2.155g 10%
Copper 0.023mg 0.093mg 8%
Monounsaturated fat 0g 2.647g 7%
Calories 52kcal 189kcal 7%
Magnesium 11mg 30mg 5%
Vitamin B1 0.004mg 0.045mg 3%
Sodium 166mg 103mg 3%
Vitamin D 0µg 0.4µg 2%
Potassium 163mg 239mg 2%
Vitamin D 0IU 15IU 2%
Folate 4µg 9µg 1%
Calcium 7mg 14mg 1%
Vitamin A 0µg 12µg 1%
Carbs 0.73g 0.06g 0%
Net carbs 0.73g 0.06g N/A
Sugar 0.71g 0g N/A
Vitamin E 0mg 0.07mg 0%
Manganese 0.011mg 0.014mg 0%
Trans fat 0.101g N/A
Tryptophan 0.125mg 0.291mg 0%
Threonine 0.449mg 1.004mg 0%
Isoleucine 0.661mg 0.796mg 0%
Leucine 1.016mg 1.925mg 0%
Lysine 0.806mg 2.282mg 0%
Methionine 0.399mg 0.724mg 0%
Phenylalanine 0.686mg 0.903mg 0%
Valine 0.809mg 0.902mg 0%
Histidine 0.29mg 0.749mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 CarbsCarbs +1116.7%
Contains more WaterWater +37.9%
Contains more OtherOther +31.3%
Contains more ProteinProtein +161.9%
Contains more FatsFats +4247.1%

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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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.