Oil vs Turkey
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, olive, extra light is higher in more vitamins & minerals
Calories (kcal)
Oil —
Turkey 220
Protein (g)
Oil —
Turkey 27.1
Carbs (g)
Oil —
Turkey 0
Fat (g)
Oil —
Turkey 11.6
Fiber (g)
Oil —
Turkey —
Quick answers
Which is more nutrient-dense?
Oil, olive, extra light scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Oil | Turkey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 220 kcal | |
| Macronutrients | |||
| Water | — | 61.1 g | |
| Protein | — | 27.1 g | |
| Total lipid (fat) | — | 11.6 g | |
| Carbohydrate, by difference | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.8 g | 2.97 g | +433% |
| Fatty acids, total monounsaturated | 66.6 g | 3.78 g | +1663% |
| Fatty acids, total trans | 0.116 g | 0.144 g | -20% |
| Cholesterol | — | 104 mg | |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.088 mg | |
| Riboflavin (Vitamin B2) | — | 0.262 mg | |
| Niacin (Vitamin B3) | — | 8.09 mg | |
| Pantothenic acid (Vitamin B5) | — | 1.40 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.497 mg | |
| Choline, total | — | 78.7 mg | |
| Vitamin B-12 — Cobalamin | — | 1.90 ug | |
| Vitamin A, RAE | — | 30.0 ug | |
| Vitamin E (alpha-tocopherol) | 20.9 mg | 0.180 mg | +11500% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | — | 31.0 mg | |
| Iron, Fe | — | 1.56 mg | |
| Magnesium, Mg | — | 29.1 mg | |
| Phosphorus, P | — | 259 mg | |
| Potassium, K | — | 304 mg | |
| Sodium, Na | — | 90.0 mg | |
| Zinc, Zn | — | 3.77 mg | |
| Copper, Cu | — | 0.166 mg | |
| Manganese, Mn | — | 0.010 mg | |
| Selenium, Se | — | 28.4 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 213 kcal | |
| Energy (Atwater Specific Factors) | — | 220 kcal | |
| Energy | — | 922 kj | |
| Nitrogen | — | 4.34 g | |
| Total fat (NLEA) | 92.9 g | 10.4 g | +794% |
| Ash | — | 1.27 g | |
| Choline, free | — | 2.60 mg | |
| Choline, from phosphocholine | — | 1.60 mg | |
| Choline, from phosphotidyl choline | — | 65.5 mg | |
| Choline, from glycerophosphocholine | — | 0.900 mg | |
| Choline, from sphingomyelin | — | 8.10 mg | |
| Betaine | — | 12.3 mg | |
| Retinol | — | 30.0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.78 mg | 0.190 mg | +836% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.110 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 26.0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.004 g | 0.003 g | +40% |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | 0.001 g | +200% |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | 0.005 g | -42% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.015 g | -88% |
| SFA 14:0 (Myristic acid) | 0.014 g | 0.093 g | -84% |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | 0.014 g | -52% |
| SFA 16:0 (Palmitic acid) | 12.4 g | 2.02 g | +515% |
| SFA 17:0 (Margaric acid) | 0.069 g | 0.027 g | +156% |
| SFA 18:0 (Stearic acid) | 2.68 g | 0.774 g | +246% |
| SFA 20:0 (Arachidic acid) | 0.402 g | 0.010 g | +3917% |
| SFA 21:0 | 0.019 g | — | |
| SFA 22:0 (Behenic acid) | 0.120 g | 0.003 g | +3910% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.065 g | 0.001 g | +6369% |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | 0.017 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 1.17 g | 0.372 g | +215% |
| MUFA 17:1 (Heptadecenoic acid) | 0.127 g | 0.020 g | +535% |
| MUFA 17:1 c | 0.127 g | 0.020 g | +535% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 65.0 g | 3.33 g | +1853% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.041 g | |
| MUFA 20:1 c | 0.301 g | 0.041 g | +634% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.004 g | 0.002 g | +106% |
| MUFA 22:1 n-9 | 0.004 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.002 g | -100% |
| Fatty acids, total polyunsaturated | 10.4 g | 3.49 g | +197% |
| PUFA 18:2 c | 9.74 g | 3.07 g | +217% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.71 g | 3.05 g | +218% |
| PUFA 18:2 CLAs | 0.030 g | 0.020 g | +49% |
| PUFA 18:3 c | 0.607 g | 0.184 g | +230% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.607 g | 0.175 g | +247% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.0000625 g | 0.009 g | -99% |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 c | 0.002 g | 0.020 g | -89% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0.020 g | -89% |
| PUFA 20:3 c | 0 g | 0.016 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.002 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0.014 g | -100% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.043 g | 0.165 g | -74% |
| PUFA 20:4c | 0.043 g | 0.165 g | -74% |
| PUFA 20:5c | 0.000625 g | 0.004 g | -84% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.000625 g | 0.004 g | -84% |
| PUFA 22:2 (Docosadienoic acid) | 0.000375 g | 0 g | |
| PUFA 22:5 c | 0 g | 0.016 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.00025 g | 0.031 g | -99% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.016 g | -100% |
| PUFA 22:6 c | 0 g | 0.011 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.011 g | -100% |
| Fatty acids, total trans-monoenoic | 0.069 g | 0.106 g | -35% |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0.000125 g | 0.007 g | -98% |
| TFA 18:1 t | 0.069 g | 0.099 g | -30% |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | — | 0.038 g | |
| TFA 18:2 t not further defined | 0.049 g | 0.038 g | +30% |
| TFA 18:2 t | 0.049 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 1.45 mg | — | |
| Campesterol | 5.34 mg | — | |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 128 mg | — | |
| Campestanol | 0 mg | — | |
| Beta-sitostanol | 3.26 mg | — | |
| Delta-5-avenasterol | 12.1 mg | — | |
| Delta-7-Stigmastenol | 22.4 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Oil, olive, extra light nutrition facts Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles nutrition facts Compare other foods →
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