Turkey vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Turkey 220
Flour 366
Protein (g)
Turkey 27.1
Flour 51.1
Carbs (g)
Turkey 0
Flour 32.9
Fat (g)
Turkey 11.6
Flour 3.33
Fiber (g)
Turkey —
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 27.1g per 100g.
Which has fewer calories?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 220 vs 366 kcal per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 220 kcal | 366 kcal | -40% |
| Macronutrients | |||
| Water | 61.1 g | 6.24 g | +879% |
| Protein | 27.1 g | 51.1 g | -47% |
| Total lipid (fat) | 11.6 g | 3.33 g | +248% |
| Carbohydrate, by difference | 0 g | 32.9 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.97 g | — | |
| Fatty acids, total monounsaturated | 3.78 g | — | |
| Fatty acids, total trans | 0.144 g | — | |
| Cholesterol | 104 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.088 mg | 0.542 mg | -84% |
| Riboflavin (Vitamin B2) | 0.262 mg | 0.298 mg | -12% |
| Niacin (Vitamin B3) | 8.09 mg | 3.43 mg | +136% |
| Pantothenic acid (Vitamin B5) | 1.40 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.497 mg | 0.618 mg | -20% |
| Choline, total | 78.7 mg | — | |
| Vitamin B-12 — Cobalamin | 1.90 ug | — | |
| Vitamin A, RAE | 30.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.180 mg | — | |
| Minerals | |||
| Calcium, Ca | 31.0 mg | 338 mg | -91% |
| Iron, Fe | 1.56 mg | 7.34 mg | -79% |
| Magnesium, Mg | 29.1 mg | 313 mg | -91% |
| Phosphorus, P | 259 mg | 726 mg | -64% |
| Potassium, K | 304 mg | 2480 mg | -88% |
| Sodium, Na | 90.0 mg | 2.00 mg | +4400% |
| Zinc, Zn | 3.77 mg | 4.44 mg | -15% |
| Copper, Cu | 0.166 mg | 1.51 mg | -89% |
| Manganese, Mn | 0.010 mg | 3.81 mg | -100% |
| Selenium, Se | 28.4 ug | 45.8 ug | -38% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 213 kcal | 366 kcal | -42% |
| Energy (Atwater Specific Factors) | 220 kcal | 339 kcal | -35% |
| Energy | 922 kj | 1530 kj | -40% |
| Nitrogen | 4.34 g | 8.18 g | -47% |
| Total fat (NLEA) | 10.4 g | — | |
| Ash | 1.27 g | 6.45 g | -80% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | — | 211 ug | |
| 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 | 2.80 mg | +339% |
| Retinol | 30.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.190 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.110 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| SFA 4:0 (Butyric acid) | 0.003 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | — | |
| SFA 10:0 (Capric acid) | 0.005 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.015 g | — | |
| SFA 14:0 (Myristic acid) | 0.093 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | — | |
| SFA 16:0 (Palmitic acid) | 2.02 g | — | |
| SFA 17:0 (Margaric acid) | 0.027 g | — | |
| SFA 18:0 (Stearic acid) | 0.774 g | — | |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 c | 0.017 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.372 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.020 g | — | |
| MUFA 17:1 c | 0.020 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.33 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.041 g | — | |
| MUFA 20:1 c | 0.041 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 3.49 g | — | |
| PUFA 18:2 c | 3.07 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.05 g | — | |
| PUFA 18:2 CLAs | 0.020 g | — | |
| PUFA 18:3 c | 0.184 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.175 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 c | 0.020 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | — | |
| PUFA 20:3 c | 0.016 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.014 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.165 g | — | |
| PUFA 20:4c | 0.165 g | — | |
| PUFA 20:5c | 0.004 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.016 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.031 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.016 g | — | |
| PUFA 22:6 c | 0.011 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.011 g | — | |
| Fatty acids, total trans-monoenoic | 0.106 g | — | |
| TFA 16:1 t | 0.007 g | — | |
| TFA 18:1 t | 0.099 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.038 g | — | |
| TFA 18:2 t not further defined | 0.038 g | — | |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 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 Flour, soy, defatted nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +4400% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Niacin (Vitamin B3) +136% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Manganese, Mn -100% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Calcium, Ca -91% in Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles
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