Turkey vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes is higher in more vitamins & minerals
Calories (kcal)
Turkey 128
Cereals ready-to-eat 390
Protein (g)
Turkey 18.3
Cereals ready-to-eat 10.2
Carbs (g)
Turkey 0
Cereals ready-to-eat 79.8
Fat (g)
Turkey 5.50
Cereals ready-to-eat 3.36
Fiber (g)
Turkey 0
Cereals ready-to-eat 16.9
Quick answers
Which has more protein?
Turkey, all classes, liver, raw — 18.3g vs 10.2g per 100g.
Which has fewer calories?
Turkey, all classes, liver, raw — 128 vs 390 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 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 | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 128 kcal | 390 kcal | -67% |
| Macronutrients | |||
| Water | 75.5 g | 2.53 g | +2886% |
| Protein | 18.3 g | 10.2 g | +79% |
| Total lipid (fat) | 5.50 g | 3.36 g | +64% |
| Carbohydrate, by difference | 0 g | 79.8 g | -100% |
| Fiber, total dietary | 0 g | 16.9 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.66 g | 0.433 g | +284% |
| Fatty acids, total monounsaturated | 0.817 g | 0.443 g | +84% |
| Fatty acids, total trans | 0.044 g | 0 g | |
| Cholesterol | 415 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 24.5 mg | 240 mg | -90% |
| Thiamin (Vitamin B1) | 0.206 mg | 4.71 mg | -96% |
| Riboflavin (Vitamin B2) | 2.25 mg | 7.29 mg | -69% |
| Niacin (Vitamin B3) | 11.2 mg | 90.6 mg | -88% |
| Pantothenic acid (Vitamin B5) | 6.28 mg | 29.8 mg | -79% |
| Vitamin B-6 — Pyridoxine | 1.04 mg | 6.80 mg | -85% |
| Biotin (Vitamin B7) | 677 ug | 1379 ug | -51% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 222 mg | 31.2 mg | +611% |
| Vitamin B-12 — Cobalamin | 19.7 ug | 20.7 ug | -5% |
| Vitamin A, RAE | 8058 ug | 531 ug | +1418% |
| Carotene, beta | 29.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 80.5 mg | -100% |
| Vitamin D (D2 + D3) | 1.30 ug | 8.60 ug | -85% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 45.0 mg | -56% |
| Iron, Fe | 8.94 mg | 67.7 mg | -87% |
| Magnesium, Mg | 24.0 mg | 190 mg | -87% |
| Phosphorus, P | 279 mg | 533 mg | -48% |
| Potassium, K | 214 mg | 630 mg | -66% |
| Sodium, Na | 131 mg | 586 mg | -78% |
| Zinc, Zn | 3.37 mg | 64.3 mg | -95% |
| Copper, Cu | 0.863 mg | 0.345 mg | +150% |
| Manganese, Mn | 0.296 mg | 3.47 mg | -91% |
| Selenium, Se | 68.7 ug | 9.20 ug | +647% |
| Other Nutrients | |||
| Energy | 534 kj | 1633 kj | -67% |
| Ash | 1.32 g | 4.13 g | -68% |
| Total Sugars | 0 g | 17.2 g | -100% |
| Sucrose | — | 12.5 g | |
| Glucose | — | 2.02 g | |
| Fructose | — | 2.27 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.370 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 677 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 677 ug | — | |
| Betaine | 3.00 mg | 120 mg | -97% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 8056 ug | 531 ug | +1417% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 26901 IU | 1771 IU | +1419% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.160 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.100 mg | 2.43 mg | -96% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.020 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 50.0 IU | 345 IU | -86% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.30 ug | 8.60 ug | -85% |
| Vitamin K1 — Phylloquinone | 0 ug | 2.70 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.003 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.008 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.017 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.777 g | 0.410 g | +90% |
| SFA 17:0 (Margaric acid) | 0.014 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.799 g | 0.023 g | +3374% |
| SFA 20:0 (Arachidic acid) | 0.008 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.023 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.039 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.736 g | 0.423 g | +74% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.705 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.022 g | 0.020 g | +10% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.013 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.68 g | 1.38 g | +22% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.13 g | 1.30 g | -13% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.12 g | — | |
| PUFA 18:2 CLAs | 0.001 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.039 g | 0.087 g | -55% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.038 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.015 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.021 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.021 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.378 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.026 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.021 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.045 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.032 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| TFA 18:1 t | 0.031 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.012 g | — | |
| Fatty acids, total trans-polyenoic | 0.012 g | — | |
| Tryptophan (EAA) | 0.199 g | 0.137 g | +45% |
| Threonine (EAA) | 0.660 g | 0.370 g | +78% |
| Isoleucine (EAA, BCAA) | 0.519 g | 0.343 g | +51% |
| Leucine (EAA, BCAA) | 1.31 g | 0.677 g | +94% |
| Lysine (EAA) | 1.38 g | 0.150 g | +819% |
| Methionine (EAA) | 0.461 g | 0.127 g | +263% |
| Cystine (conditionally essential) | 0.212 g | 0.200 g | +6% |
| Phenylalanine (EAA) | 0.672 g | 0.457 g | +47% |
| Tyrosine (conditionally essential) | 0.578 g | 0.197 g | +193% |
| Valine (EAA, BCAA) | 0.643 g | 0.467 g | +38% |
| Arginine (conditionally essential) | 1.07 g | 0.393 g | +172% |
| Histidine (EAA) | 0.398 g | 0.237 g | +68% |
| Alanine | 1.00 g | 0.447 g | +125% |
| Aspartic acid | 1.42 g | 0.970 g | +46% |
| Glutamic acid | 2.38 g | 2.84 g | -16% |
| Glycine (conditionally essential) | 0.986 g | 0.490 g | +101% |
| Proline (conditionally essential) | 1.11 g | 1.04 g | +6% |
| Serine | 0.783 g | 0.483 g | +62% |
| Hydroxyproline | 0.060 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 17.0 mg | 2.00 mg | +750% |
| Choline from phosphatidylcholine | 120 mg | 15.0 mg | +700% |
| Choline from phosphocholine | 2.10 mg | 0.500 mg | +320% |
| Choline from sphingomyelin | 16.0 mg | 3.00 mg | +433% |
| Free Choline | 64.0 mg | 11.0 mg | +482% |
| Total Choline | 220 mg | 31.0 mg | +610% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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