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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" chart 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%
Equal in Iron - 1.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
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%
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 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

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.
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
Starch g g
Fructose g g
Sugar 0g 1.12g Turkey meat
Fiber 0g 0g
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
Vitamin A 39IU 520IU Egg
Vitamin E 0.07mg 1.03mg Egg
Vitamin D 15IU 87IU Egg
Vitamin D 0.4µg 2.2µg Egg
Vitamin C 0mg 0mg
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 g Egg
Saturated Fat 2.155g 3.267g Turkey meat
Monounsaturated Fat 2.647g 4.077g Egg
Polyunsaturated fat 2.119g 1.414g 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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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
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 food.
Protein
171%
Turkey meat
75%
Egg
Carbohydrates
0%
Turkey meat
1%
Egg
Fats
34%
Turkey meat
49%
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

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. 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.