Turkey vs Cheese
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles is higher in more vitamins & minerals
Calories (kcal)
Turkey 220
Cheese 408
Protein (g)
Turkey 27.1
Cheese 23.3
Carbs (g)
Turkey 0
Cheese 2.44
Fat (g)
Turkey 11.6
Cheese 34.0
Fiber (g)
Turkey —
Cheese —
Quick answers
Which has more protein?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 27.1g vs 23.3g per 100g.
Which has fewer calories?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 220 vs 408 kcal per 100g.
Which is more nutrient-dense?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles 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 | Cheese | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 220 kcal | 408 kcal | -46% |
| Macronutrients | |||
| Water | 61.1 g | 36.6 g | +67% |
| Protein | 27.1 g | 23.3 g | +16% |
| Total lipid (fat) | 11.6 g | 34.0 g | -66% |
| Carbohydrate, by difference | 0 g | 2.44 g | -100% |
| Sugars, Total | — | 0.330 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.97 g | 19.2 g | -85% |
| Fatty acids, total monounsaturated | 3.78 g | 7.44 g | -49% |
| Fatty acids, total trans | 0.144 g | 1.14 g | -87% |
| Cholesterol | 104 mg | 100 mg | +4% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.088 mg | 0.029 mg | +203% |
| Riboflavin (Vitamin B2) | 0.262 mg | 0.441 mg | -41% |
| Niacin (Vitamin B3) | 8.09 mg | 0.052 mg | +15458% |
| Pantothenic acid (Vitamin B5) | 1.40 mg | 0.413 mg | +239% |
| Vitamin B-6 — Pyridoxine | 0.497 mg | 0.069 mg | +620% |
| Biotin (Vitamin B7) | — | 21.0 ug | |
| Choline, total | 78.7 mg | — | |
| Vitamin B-12 — Cobalamin | 1.90 ug | 1.06 ug | +79% |
| Vitamin A, RAE | 30.0 ug | 316 ug | -91% |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 0.750 mg | -76% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 9.30 ug | |
| Minerals | |||
| Calcium, Ca | 31.0 mg | 707 mg | -96% |
| Iron, Fe | 1.56 mg | 0.160 mg | +875% |
| Magnesium, Mg | 29.1 mg | 26.8 mg | +9% |
| Phosphorus, P | 259 mg | 458 mg | -43% |
| Potassium, K | 304 mg | 77.0 mg | +295% |
| Sodium, Na | 90.0 mg | 654 mg | -86% |
| Zinc, Zn | 3.77 mg | 3.67 mg | +3% |
| Copper, Cu | 0.166 mg | 0.033 mg | +403% |
| Manganese, Mn | 0.010 mg | 0.026 mg | -62% |
| Selenium, Se | 28.4 ug | 28.3 ug | = |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 213 kcal | 409 kcal | -48% |
| Energy (Atwater Specific Factors) | 220 kcal | 408 kcal | -46% |
| Energy | 922 kj | 1710 kj | -46% |
| Nitrogen | 4.34 g | 3.65 g | +19% |
| Total fat (NLEA) | 10.4 g | 29.0 g | -64% |
| Ash | 1.27 g | 3.67 g | -65% |
| Sucrose | — | 0 g | |
| Glucose | — | 0.100 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0.160 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0.070 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 | 0.700 mg | +1657% |
| Retinol | 30.0 ug | 316 ug | -91% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.190 mg | 0.040 mg | +375% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.110 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 2.40 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.003 g | 0.653 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.543 g | -100% |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0.349 g | -100% |
| SFA 10:0 (Capric acid) | 0.005 g | 0.843 g | -99% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.015 g | 0.963 g | -98% |
| SFA 14:0 (Myristic acid) | 0.093 g | 3.10 g | -97% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.327 g | -96% |
| SFA 16:0 (Palmitic acid) | 2.02 g | 8.79 g | -77% |
| SFA 17:0 (Margaric acid) | 0.027 g | 0.196 g | -86% |
| SFA 18:0 (Stearic acid) | 0.774 g | 3.39 g | -77% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.049 g | -80% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.015 g | -80% |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0.009 g | -89% |
| MUFA 14:1 c | 0.017 g | 0.310 g | -95% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.372 g | 0.412 g | -10% |
| MUFA 17:1 (Heptadecenoic acid) | 0.020 g | 0.061 g | -67% |
| MUFA 17:1 c | 0.020 g | 0.061 g | -67% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.33 g | 6.59 g | -49% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.041 g | 0.064 g | -36% |
| MUFA 20:1 c | 0.041 g | 0.064 g | -36% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0.001 g | +100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | 0 g | |
| Fatty acids, total polyunsaturated | 3.49 g | 1.18 g | +196% |
| PUFA 18:2 c | 3.07 g | 0.939 g | +227% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.05 g | 0.772 g | +295% |
| PUFA 18:2 CLAs | 0.020 g | 0.167 g | -88% |
| PUFA 18:3 c | 0.184 g | 0.118 g | +56% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.175 g | 0.116 g | +51% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | 0.002 g | +350% |
| PUFA 18:3i | 0 g | 0.003 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0.001 g | = |
| PUFA 20:2 c | 0.020 g | 0.007 g | +186% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | 0.007 g | +186% |
| PUFA 20:3 c | 0.016 g | 0.037 g | -57% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0.001 g | +100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.014 g | 0.036 g | -61% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.165 g | 0.051 g | +224% |
| PUFA 20:4c | 0.165 g | 0.051 g | +224% |
| PUFA 20:5c | 0.004 g | 0.010 g | -60% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.010 g | -60% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0.002 g | -100% |
| PUFA 22:5 c | 0.016 g | 0.018 g | -11% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.031 g | 0.008 g | +287% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.016 g | 0.018 g | -11% |
| PUFA 22:6 c | 0.011 g | 0.001 g | +1000% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.011 g | 0.001 g | +1000% |
| Fatty acids, total trans-monoenoic | 0.106 g | 0.920 g | -88% |
| TFA 16:1 t | 0.007 g | 0.104 g | -93% |
| TFA 18:1 t | 0.099 g | 0.816 g | -88% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.038 g | 0.225 g | -83% |
| TFA 18:2 t not further defined | 0.038 g | 0.225 g | -83% |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.30 mg | |
| Choline from phosphatidylcholine | — | 7.40 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 4.60 mg | |
| Free Choline | — | 1.60 mg | |
| Total Choline | — | 17.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 45.9 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 34.9 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles nutrition facts Cheese, cheddar nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +15458% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Iron, Fe +875% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Vitamin B-6 — Pyridoxine +620% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Copper, Cu +403% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles
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