Turkey vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, dried is higher in more vitamins & minerals
Calories (kcal)
Turkey 189
Egg 669
Protein (g)
Turkey 27.0
Egg 33.6
Carbs (g)
Turkey 0
Egg 0.660
Fat (g)
Turkey 8.18
Egg 59.1
Fiber (g)
Turkey 0
Egg 0
Quick answers
Which has more protein?
Egg, yolk, dried — 33.6g vs 27.0g per 100g.
Which has fewer calories?
Turkey, all classes, liver, cooked, simmered — 189 vs 669 kcal per 100g.
Which is more nutrient-dense?
Egg, yolk, dried 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 | Turkey | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 189 kcal | 669 kcal | -72% |
| Macronutrients | |||
| Water | 64.0 g | 3.08 g | +1978% |
| Protein | 27.0 g | 33.6 g | -20% |
| Total lipid (fat) | 8.18 g | 59.1 g | -86% |
| Carbohydrate, by difference | 0 g | 0.660 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.30 g | 20.3 g | -89% |
| Fatty acids, total monounsaturated | 1.04 g | 23.4 g | -96% |
| Fatty acids, total trans | 0.058 g | 0.346 g | -83% |
| Cholesterol | 648 mg | 2307 mg | -72% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 22.6 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.256 mg | 0.387 mg | -34% |
| Riboflavin (Vitamin B2) | 2.69 mg | 1.26 mg | +114% |
| Niacin (Vitamin B3) | 11.1 mg | 0.083 mg | +13261% |
| Pantothenic acid (Vitamin B5) | 4.35 mg | 9.06 mg | -52% |
| Vitamin B-6 — Pyridoxine | 0.882 mg | 0.742 mg | +19% |
| Biotin (Vitamin B7) | 691 ug | 209 ug | +231% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 220 mg | 2403 mg | -91% |
| Vitamin B-12 — Cobalamin | 28.2 ug | 5.11 ug | +451% |
| Vitamin A, RAE | 10751 ug | 483 ug | +2126% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 79.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.150 mg | 4.81 mg | -97% |
| Vitamin D (D2 + D3) | — | 10.4 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 289 mg | -93% |
| Iron, Fe | 1.79 mg | 9.56 mg | -81% |
| Magnesium, Mg | 26.0 mg | 26.0 mg | = |
| Phosphorus, P | 312 mg | 1040 mg | -70% |
| Potassium, K | 153 mg | 264 mg | -42% |
| Sodium, Na | 98.0 mg | 149 mg | -34% |
| Zinc, Zn | 4.53 mg | 7.73 mg | -41% |
| Copper, Cu | 1.05 mg | 0 mg | |
| Manganese, Mn | 0.331 mg | 0.185 mg | +79% |
| Selenium, Se | 102 ug | 139 ug | -27% |
| Other Nutrients | |||
| Energy | 791 kj | 2800 kj | -72% |
| Ash | 1.47 g | 3.51 g | -58% |
| Total Sugars | 0 g | 0.230 g | -100% |
| Sucrose | — | 0 g | |
| Glucose | — | 0.230 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 691 ug | 209 ug | +231% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 691 ug | 209 ug | +231% |
| Betaine | 2.50 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 10751 ug | 477 ug | +2154% |
| Beta-carotene (Provitamin A) | 0 ug | 70.0 ug | -100% |
| Vitamin A, IU | 35836 IU | 1715 IU | +1990% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 1133 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 417 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 10.4 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | 1.50 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.006 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.019 g | 0.198 g | -90% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0.036 g | -83% |
| SFA 16:0 (Palmitic acid) | 1.04 g | 14.8 g | -93% |
| SFA 17:0 (Margaric acid) | 0.021 g | 0.122 g | -83% |
| SFA 18:0 (Stearic acid) | 1.20 g | 5.18 g | -77% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.028 g | -89% |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.034 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.053 g | 1.35 g | -96% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.052 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.952 g | 21.9 g | -96% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.911 g | 21.6 g | -96% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | 0.143 g | -79% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.17 g | 10.3 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.47 g | 8.67 g | -83% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.45 g | 8.60 g | -83% |
| PUFA 18:2 CLAs | 0.003 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.281 g | -88% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.033 g | 0.181 g | -82% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | 0.072 g | -97% |
| PUFA 18:3i | — | 0.028 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.012 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.011 g | 0.106 g | -90% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.024 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.024 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.489 g | 0.978 g | -50% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.016 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.028 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | 0.029 g | -17% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.053 g | 0.253 g | -79% |
| Fatty acids, total trans-monoenoic | 0.042 g | 0.242 g | -83% |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.041 g | 0.242 g | -83% |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.015 g | — | |
| TFA 18:2 t,t | — | 0.076 g | |
| Fatty acids, total trans-polyenoic | 0.015 g | 0.105 g | -86% |
| Tryptophan (EAA) | 0.294 g | 0.390 g | -25% |
| Threonine (EAA) | 0.976 g | 1.54 g | -37% |
| Isoleucine (EAA, BCAA) | 0.767 g | 1.70 g | -55% |
| Leucine (EAA, BCAA) | 1.94 g | 2.91 g | -33% |
| Lysine (EAA) | 2.04 g | 2.47 g | -17% |
| Methionine (EAA) | 0.681 g | 0.858 g | -21% |
| Cystine (conditionally essential) | 0.314 g | 0.588 g | -47% |
| Phenylalanine (EAA) | 0.994 g | 1.47 g | -32% |
| Tyrosine (conditionally essential) | 0.854 g | 1.42 g | -40% |
| Valine (EAA, BCAA) | 0.950 g | 1.93 g | -51% |
| Arginine (conditionally essential) | 1.58 g | 2.34 g | -32% |
| Histidine (EAA) | 0.589 g | 0.861 g | -32% |
| Alanine | 1.49 g | 1.75 g | -15% |
| Aspartic acid | 2.10 g | 3.31 g | -37% |
| Glutamic acid | 3.52 g | 4.26 g | -17% |
| Glycine (conditionally essential) | 1.46 g | 1.04 g | +40% |
| Proline (conditionally essential) | 1.64 g | 1.33 g | +24% |
| Serine | 1.16 g | 2.81 g | -59% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 13.0 mg | — | |
| Choline from phosphatidylcholine | 170 mg | — | |
| Choline from phosphocholine | 2.90 mg | — | |
| Choline from sphingomyelin | 26.0 mg | — | |
| Free Choline | 9.70 mg | — | |
| Total Choline | 220 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turkey, all classes, liver, cooked, simmered nutrition facts Egg, yolk, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.