Chicken vs Turkey
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
Per 100 calories
| Nutrient | Chicken | Turkey |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 12.2 g | 15 g |
| Carbs | 0.028 g | 0.016 g |
| Fat | 5.66 g | 4.22 g |
| Vitamins | ||
| Vitamin A | 0 µg | 6.85 µg |
| Thiamin (B1) | 0.076 mg | 0.024 mg |
| Riboflavin (B2) | 0.169 mg | 0.147 mg |
| Niacin (B3) | 3.9 mg | 5.21 mg |
| Pantothenic Acid (B5) | 0.762 mg | 0.518 mg |
| Vitamin B6 | 0.358 mg | 0.321 mg |
| Folate | 0.699 µg | 4.66 µg |
| Vitamin B12 | 0.392 µg | 0.737 µg |
| Choline | 41.1 mg | 45.2 mg |
| Vitamin D | 0 µg | 0.219 µg |
| Vitamin E | 0.189 mg | 0.038 mg |
| Vitamin K | 0.559 µg | 0 µg |
| Minerals | ||
| Calcium | 4.2 mg | 7.95 mg |
| Iron | 0.573 mg | 0.521 mg |
| Magnesium | 14.7 mg | 15.6 mg |
| Phosphorus | 124 mg | 126 mg |
| Potassium | 365 mg | 132 mg |
| Sodium | 42 mg | 89.6 mg |
| Zinc | 1.03 mg | 1.28 mg |
| Copper | 0.045 mg | 0.049 mg |
| Manganese | 0.011 mg | 0.008 mg |
| Selenium | 7.13 µg | 16.3 µg |
| Iodine | 0 µg | 6.85 µg |
| Fats | ||
| Polyunsaturated Fat | 1.06 g | 1.21 g |
| Monounsaturated Fat | 2.52 g | 1.51 g |
| Saturated Fat | 1.61 g | 1.22 g |
| Trans Fat | 0.045 g | 0.058 g |
| Cholesterol | 60.1 mg | 54.8 mg |
| Omega-3 (ALA) | 0.04 g | 0.06 g |
| Omega-3 (EPA) | 0.006 g | 0.004 g |
| Omega-3 (DHA) | 0.016 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 0.923 g | 1.07 g |
| Amino Acids | ||
| Histidine | 0.37 g | 0.392 g |
| Isoleucine | 0.555 g | 0.416 g |
| Leucine | 0.951 g | 1.01 g |
| Lysine | 1.06 g | 1.19 g |
| Methionine | 0.312 g | 0.379 g |
| Cystine | 0.131 g | 0.139 g |
| Phenylalanine | 0.478 g | 0.473 g |
| Tyrosine | 0.422 g | 0.428 g |
| Threonine | 0.508 g | 0.524 g |
| Tryptophan | 0.103 g | 0.152 g |
| Valine | 0.578 g | 0.473 g |
| Arginine | 0.79 g | 0.855 g |
| Alanine | 0.693 g | 0.83 g |
| Serine | 1.13 g | 1.17 g |
| Proline | 1.83 g | 1.98 g |
| Glycine | 0.586 g | 0.759 g |
| Aspartic Acid | 0.46 g | 0.863 g |
| Glutamic Acid | 0.511 g | 0.584 g |
Per 100 grams
| Nutrient | Chicken | Turkey |
|---|---|---|
| Calories | 143 kcal | 183 kcal |
| Protein | 17.4 g | 27.4 g |
| Carbs | 0.04 g | 0.03 g |
| Fat | 8.1 g | 7.7 g |
| Vitamins | ||
| Vitamin A | 0 µg | 12.5 µg |
| Thiamin (B1) | 0.109 mg | 0.044 mg |
| Riboflavin (B2) | 0.241 mg | 0.269 mg |
| Niacin (B3) | 5.58 mg | 9.51 mg |
| Pantothenic Acid (B5) | 1.09 mg | 0.946 mg |
| Vitamin B6 | 0.512 mg | 0.585 mg |
| Folate | 1 µg | 8.5 µg |
| Vitamin B12 | 0.56 µg | 1.35 µg |
| Choline | 58.8 mg | 82.6 mg |
| Vitamin D | 0 µg | 0.4 µg |
| Vitamin E | 0.27 mg | 0.07 mg |
| Vitamin K | 0.8 µg | 0 µg |
| Minerals | ||
| Calcium | 6 mg | 14.5 mg |
| Iron | 0.82 mg | 0.95 mg |
| Magnesium | 21 mg | 28.5 mg |
| Phosphorus | 178 mg | 230 mg |
| Potassium | 522 mg | 241 mg |
| Sodium | 60 mg | 164 mg |
| Zinc | 1.47 mg | 2.34 mg |
| Copper | 0.065 mg | 0.09 mg |
| Manganese | 0.016 mg | 0.014 mg |
| Selenium | 10.2 µg | 29.7 µg |
| Iodine | 0 µg | 12.5 µg |
| Fats | ||
| Polyunsaturated Fat | 1.51 g | 2.2 g |
| Monounsaturated Fat | 3.61 g | 2.75 g |
| Saturated Fat | 2.3 g | 2.23 g |
| Trans Fat | 0.065 g | 0.105 g |
| Cholesterol | 86 mg | 100 mg |
| Omega-3 (ALA) | 0.057 g | 0.11 g |
| Omega-3 (EPA) | 0.008 g | 0.008 g |
| Omega-3 (DHA) | 0.023 g | 0.005 g |
| Omega-6 (Linoleic Acid) | 1.32 g | 1.95 g |
| Amino Acids | ||
| Histidine | 0.529 g | 0.715 g |
| Isoleucine | 0.794 g | 0.76 g |
| Leucine | 1.36 g | 1.84 g |
| Lysine | 1.51 g | 2.18 g |
| Methionine | 0.446 g | 0.691 g |
| Cystine | 0.188 g | 0.253 g |
| Phenylalanine | 0.683 g | 0.863 g |
| Tyrosine | 0.604 g | 0.781 g |
| Threonine | 0.727 g | 0.956 g |
| Tryptophan | 0.147 g | 0.277 g |
| Valine | 0.826 g | 0.863 g |
| Arginine | 1.13 g | 1.56 g |
| Alanine | 0.991 g | 1.52 g |
| Serine | 1.62 g | 2.14 g |
| Proline | 2.61 g | 3.62 g |
| Glycine | 0.838 g | 1.39 g |
| Aspartic Acid | 0.658 g | 1.58 g |
| Glutamic Acid | 0.731 g | 1.07 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Chicken and Turkey, including preparation variants and research-cited compound levels, or compare any two foods.