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

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Significant differences between turkey meat and egg whites

  • 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 Turkey, whole, meat and skin, cooked, roasted and Egg, white, raw, fresh.

Infographic

Turkey meat vs Egg white 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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%
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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%
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%
Contains more Vitamin B2Vitamin B2 +56.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +161.9%
Contains more FatsFats +4247.1%
Contains more CarbsCarbs +1116.7%
Contains more WaterWater +37.9%
Contains more OtherOther +31.3%

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 white
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Egg white
Minerals Daily Need Coverage Score
46%
Turkey meat
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 63mg)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 2.155g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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