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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 RAE, 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
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.
Contains more Magnesium +200%
Contains more Phosphorus +29.7%
Contains more Potassium +89.7%
Contains less Sodium -16.9%
Contains more Zinc +136.2%
Contains more Calcium +257.1%
Contains more Copper +2050.5%
Contains more Manganese +85.7%
Equal in Iron - 1.19
Equal in Selenium - 30.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +200%
Contains more Phosphorus +29.7%
Contains more Potassium +89.7%
Contains less Sodium -16.9%
Contains more Zinc +136.2%
Contains more Calcium +257.1%
Contains more Copper +2050.5%
Contains more Manganese +85.7%
Equal in Iron - 1.19
Equal in Selenium - 30.8

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.
:
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 Folate +388.9%
Contains more Vitamin K +∞%
Equal in Vitamin B12 - 1.11
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 Folate +388.9%
Contains more Vitamin K +∞%
Equal in Vitamin B12 - 1.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +126.9%
Contains more Fats +43.6%
Contains more Carbs +1766.7%
Contains more Water +17.5%
Contains more Other +122.9%
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +126.9%
Contains more Fats +43.6%
Contains more Carbs +1766.7%
Contains more Water +17.5%
Contains more Other +122.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34%
Contains more Polyunsaturated fat +49.9%
Contains more Monounsaturated Fat +54%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -34%
Contains more Polyunsaturated fat +49.9%
Contains more Monounsaturated Fat +54%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Egg
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Turkey meat Egg Opinion
Net carbs 0.06g 1.12g Egg
Protein 28.55g 12.58g Turkey meat
Fats 7.39g 10.61g Egg
Carbs 0.06g 1.12g Egg
Calories 189kcal 155kcal Turkey meat
Sugar 0g 1.12g Turkey meat
Calcium 14mg 50mg Egg
Iron 1.09mg 1.19mg Egg
Magnesium 30mg 10mg Turkey meat
Phosphorus 223mg 172mg Turkey meat
Potassium 239mg 126mg Turkey meat
Sodium 103mg 124mg Turkey meat
Zinc 2.48mg 1.05mg Turkey meat
Copper 0.093mg 2mg Egg
Manganese 0.014mg 0.026mg Egg
Selenium 29.8µg 30.8µg Egg
Vitamin A 39IU 520IU Egg
Vitamin A RAE 12µg 149µg Egg
Vitamin E 0.07mg 1.03mg Egg
Vitamin D 15IU 87IU Egg
Vitamin D 0.4µg 2.2µg Egg
Vitamin B1 0.045mg 0.066mg Egg
Vitamin B2 0.281mg 0.513mg Egg
Vitamin B3 9.573mg 0.064mg Turkey meat
Vitamin B5 0.948mg 1.398mg Egg
Vitamin B6 0.616mg 0.121mg Turkey meat
Folate 9µg 44µg Egg
Vitamin B12 1.02µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Tryptophan 0.291mg 0.153mg Turkey meat
Threonine 1.004mg 0.604mg Turkey meat
Isoleucine 0.796mg 0.686mg Turkey meat
Leucine 1.925mg 1.075mg Turkey meat
Lysine 2.282mg 0.904mg Turkey meat
Methionine 0.724mg 0.392mg Turkey meat
Phenylalanine 0.903mg 0.668mg Turkey meat
Valine 0.902mg 0.767mg Turkey meat
Histidine 0.749mg 0.298mg Turkey meat
Cholesterol 109mg 373mg Turkey meat
Trans Fat 0.101g Egg
Saturated Fat 2.155g 3.267g Turkey meat
Omega-3 - DHA 0.005g 0.038g Egg
Omega-3 - EPA 0.008g 0.005g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 4.077g Egg
Polyunsaturated fat 2.119g 1.414g 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 meat Egg
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
50%
Turkey meat
45%
Egg
Minerals Daily Need Coverage Score
46%
Turkey meat
103%
Egg

Comparison summary

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 Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 264mg)
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

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 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.