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Turkey meat vs Egg - In-Depth Nutrition Comparison

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A recap on differences between Turkey meat and Egg

  • Turkey meat is higher in Vitamin B3, Vitamin B6 and Zinc, yet Egg is higher in Copper, Choline, Vitamin B2, Vitamin A, Vitamin D and Vitamin B5.
  • Egg covers your daily Copper needs 212% more than Turkey meat.
  • Turkey meat contains 150 times more Vitamin B3 than Egg. While Turkey meat contains 9.573mg of Vitamin B3, Egg contains only 0.064mg.
  • The amount of Cholesterol in Turkey meat is lower.

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

Infographic

Turkey meat vs Egg 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Egg
Contains more Potassium +89.7%
Contains more Magnesium +200%
Contains more Zinc +136.2%
Contains more Phosphorus +29.7%
Contains less Sodium -16.9%
Contains more Calcium +257.1%
Contains more Copper +2050.5%
Equal in Iron - 1.19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 5% 22% 22% 31% 68% 96% 14%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Contains more Potassium +89.7%
Contains more Magnesium +200%
Contains more Zinc +136.2%
Contains more Phosphorus +29.7%
Contains less Sodium -16.9%
Contains more Calcium +257.1%
Contains more Copper +2050.5%
Equal in Iron - 1.19

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
:
9
Egg
Contains more Vitamin B3 +14857.8%
Contains more Vitamin B6 +409.1%
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%
Equal in Vitamin B12 - 1.11
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%
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%
Contains more Vitamin B3 +14857.8%
Contains more Vitamin B6 +409.1%
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%
Equal in Vitamin B12 - 1.11

Vitamin and Mineral Summary Scores

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

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 the food
Protein
171%
Turkey meat
75%
Egg
Carbohydrates
0%
Turkey meat
1%
Egg
Fats
34%
Turkey meat
49%
Egg

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turkey meat Egg
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 264mg)
Which food contains less Sugars?
Turkey meat
Turkey meat contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turkey meat Egg Opinion
Calories 189 155 Turkey meat
Protein 28.55 12.58 Turkey meat
Fats 7.39 10.61 Egg
Vitamin C 0 0
Carbs 0.06 1.12 Egg
Cholesterol 109 373 Turkey meat
Vitamin D 15 87 Egg
Iron 1.09 1.19 Egg
Calcium 14 50 Egg
Potassium 239 126 Turkey meat
Magnesium 30 10 Turkey meat
Sugars 0 1.12 Turkey meat
Fiber 0 0
Copper 0.093 2 Egg
Zinc 2.48 1.05 Turkey meat
Starch
Phosphorus 223 172 Turkey meat
Sodium 103 124 Turkey meat
Vitamin A 39 520 Egg
Vitamin E 0.07 1.03 Egg
Vitamin D 0.4 2.2 Egg
Vitamin B1 0.045 0.066 Egg
Vitamin B2 0.281 0.513 Egg
Vitamin B3 9.573 0.064 Turkey meat
Vitamin B5 0.948 1.398 Egg
Vitamin B6 0.616 0.121 Turkey meat
Vitamin B12 1.02 1.11 Egg
Vitamin K 0 0.3 Egg
Folate 9 44 Egg
Trans Fat 0.101 Egg
Saturated Fat 2.155 3.267 Turkey meat
Monounsaturated Fat 2.647 4.077 Egg
Polyunsaturated fat 2.119 1.414 Turkey meat
Tryptophan 0.291 0.153 Turkey meat
Threonine 1.004 0.604 Turkey meat
Isoleucine 0.796 0.686 Turkey meat
Leucine 1.925 1.075 Turkey meat
Lysine 2.282 0.904 Turkey meat
Methionine 0.724 0.392 Turkey meat
Phenylalanine 0.903 0.668 Turkey meat
Valine 0.902 0.767 Turkey meat
Histidine 0.749 0.298 Turkey meat
Fructose

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 of the foods presented on this page can be found below.

  1. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.