Jake Harper
Chicken and turkey are both birds, and as such, they have similar cuts of meat. However, they have distinct nutritional profiles. Chicken is higher in calories, fats, vitamin B6, pantothenic acid, vitamin A, vitamin E, and sodium. Turkey, on the other hand, is richer in protein, cholesterol, magnesium, copper, vitamin B12, folate, and zinc. While chicken breast provides 1 gram of protein more than turkey breast, the protein content of chicken and turkey wing meat is identical.
Nutritional comparison between turkey and chicken
| Characteristics | Values |
|---|---|
| Calories | Turkey has fewer calories due to its low-fat content. For instance, a 4-ounce serving of turkey has 214 calories, while the same serving of chicken has 249 calories. |
| Fats | Chicken is higher in fats, both saturated and polyunsaturated. A 100g serving of chicken has 13.6g of fats, while the same serving of turkey has 7.39g. |
| Protein | Turkey is richer in protein. A 100g serving of turkey contains 28.5g of protein, while chicken provides 27.3g. |
| Cholesterol | Turkey has higher cholesterol. A 100g serving of turkey provides 109g of cholesterol, while chicken contains 88g. |
| Vitamins | Chicken is richer in vitamins A, E, K, thiamine, potassium, iron, calcium, B6, and pantothenic acid. Turkey is richer in vitamins B12, magnesium, copper, and folate. |
| Minerals | Chicken has more sodium and zinc. Turkey has higher magnesium and copper. |
| Sodium | Chicken breast has a higher sodium content, with 360 mg (26% DV), compared to turkey breast's 99 mg (4% DV). |
| Broth | Chicken broth is slightly lower in calories and contains more sodium. Turkey broth is higher in protein. |
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What You'll Learn
- Chicken is higher in calories and fats, while turkey is richer in protein
- Chicken has more vitamin A, vitamin E, vitamin B6, and less sodium
- Turkey has more magnesium, copper, vitamin B12, folate, and zinc
- Chicken has more vitamin K, thiamine, potassium, iron, and calcium
- Chicken broth is lower in calories, while turkey broth is higher in protein
Chicken is higher in calories and fats, while turkey is richer in protein
Chicken and turkey are both poultry and have similar cuts of meat, but their nutritional profiles differ. Chicken is higher in calories and fats, both saturated and polyunsaturated, whereas turkey is richer in protein and has fewer calories.
Chicken breast has slightly more protein than turkey breast, but turkey thigh is minimally higher in protein than chicken thigh. The other meat cuts provide equal amounts of protein. For instance, the protein content of leg and thigh meat for chicken and turkey is almost the same, though turkey thigh has one gram more protein than chicken thigh per ounce of meat. Both chicken and turkey provide high-quality protein and can be a healthy component of a balanced diet.
Chicken is significantly higher in fats when compared to turkey. A 100g serving of chicken contains 13.6g of fat, while the same serving size of turkey meat contains only 7.39g of fat. Chicken meat provides more than twice the amount of monounsaturated fatty acids than turkey. As expected, turkey meat is lower in saturated fat content.
Turkey has fewer calories due to its low-fat content. This makes turkey a good option for people monitoring their calorie and fat intake. Turkey is also richer in vitamins and minerals, such as magnesium, copper, vitamin B12, and folate. However, chicken has more vitamin A, vitamin E, vitamin B6, and pantothenic acid, and less sodium.
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Chicken has more vitamin A, vitamin E, vitamin B6, and less sodium
Chicken and turkey are both poultry and have similar cuts of meat, but their nutritional profiles differ in some ways. While turkey is richer in protein, vitamins, and minerals such as magnesium, copper, vitamin B12, and folate, chicken has more vitamin A, vitamin E, vitamin B6, and less sodium.
Chicken breast has slightly more protein than turkey breast, but turkey thigh is minimally higher in protein than chicken thigh. The protein content of leg and thigh meat for chicken and turkey is almost the same, though turkey thigh has one gram more protein per ounce (28 grams) of meat. Chicken is also significantly higher in fats, with 13.6g of fats in a 100g serving compared to 7.39g in the same serving of turkey.
Chicken meat is denser in nutrients, with nearly 60% water and 40% nutrients, while turkey meat has 64% water and 36% nutrients. Chicken is also higher in calories, with a 4-ounce serving of chicken containing 249 calories, while the same serving of turkey has 214 calories. Dark meat cuts of chicken have slightly more fat and calories than dark meat cuts of turkey, and the same is true for white meat.
The choice between chicken and turkey often comes down to personal preference and dietary needs. Both meats can be healthy additions to a balanced diet, but the method of preparation and cooking techniques play a significant role in their nutritional value. For example, grilling and baking are excellent ways to retain nutrients, while frying can significantly increase the calorie and fat content.
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Turkey has more magnesium, copper, vitamin B12, folate, and zinc
Turkey and chicken are both excellent sources of lean protein. However, they have distinct nutritional profiles, and turkey offers higher levels of certain nutrients, including magnesium, copper, vitamin B12, and folate. Zinc is also higher in turkey according to some sources.
Magnesium is an essential mineral that plays a crucial role in energy production, muscle function, and nerve transmission. Turkey provides a richer source of magnesium compared to chicken. This mineral contributes to overall health and well-being, making turkey a valuable addition to a balanced diet.
Copper is another mineral where turkey has an advantage over chicken. Copper is important for maintaining healthy bones, blood vessels, and nerves. It also plays a role in energy production and immune function. By incorporating turkey into their meals, individuals can benefit from higher copper levels than they would obtain from chicken.
Vitamin B12 is found in higher concentrations in turkey than in chicken. This vitamin is essential for red blood cell formation, neurological function, and DNA synthesis. Turkey's higher content of vitamin B12 makes it a favourable choice for those seeking to boost their intake of this vital nutrient.
Folate, also known as vitamin B9, is more abundant in turkey than in chicken. Folate plays a critical role in cell growth and the production of red blood cells. It is particularly important for pregnant women to support the healthy development of the fetus. Choosing turkey as a source of protein ensures a higher intake of folate.
Lastly, zinc is another mineral in which turkey surpasses chicken. Zinc is essential for a strong immune system, wound healing, and the synthesis of proteins and DNA. Including turkey in one's diet can help enhance zinc intake, contributing to overall health and well-being.
In summary, while both turkey and chicken offer nutritional benefits, turkey stands out for its higher content of magnesium, copper, vitamin B12, folate, and zinc. These differences in nutritional profiles can be important considerations when making informed dietary choices.
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Chicken has more vitamin K, thiamine, potassium, iron, and calcium
Chicken and turkey meat are both white meat poultry and have many similarities. However, they also have several nutritional differences.
Chicken is denser in nutrients, with 60% water and 40% nutrients, while turkey consists of 64% water and 36% nutrients. Chicken is also higher in fats, with 13.6g of fat in a 100g serving, compared to 7.39g in the same serving of turkey. Chicken also has more vitamin K, thiamine, potassium, iron, and calcium.
Chicken meat contains more vitamin A and vitamin E, and less sodium. Chicken breast, for example, has a higher sodium content, with 360 mg (26% DV), while a turkey breast has 99 mg (4% DV). Chicken is also higher in cholesterol, with 88g of cholesterol per 100g serving, compared to 109g in the same serving of turkey.
Turkey, on the other hand, is richer in protein and cholesterol. Turkey also has more magnesium, copper, vitamin B12, and folate. Turkey meat falls in the top 6% of foods as a source of protein, while chicken is in the top 8%. Turkey is also lower in calories, with a 4-ounce serving of turkey containing 214 calories, compared to 249 calories in the same serving of chicken.
In summary, while both meats have their own unique nutritional profiles, chicken has more vitamin K, thiamine, potassium, iron, and calcium.
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Chicken broth is lower in calories, while turkey broth is higher in protein
Chicken and turkey are both poultry, and as such, they have similar cuts of meat. However, they differ in nutritional content. Chicken broth is lower in calories, while turkey broth is higher in protein.
Chicken broth is slightly lower in calories than turkey broth. White meat chicken is higher in calories than white meat turkey. For instance, a 4-ounce serving of chicken contains around 249 calories, while the same serving of turkey has about 214 calories. Chicken breast (white meat, no skin) contains about 161 calories per serving, while a serving of turkey breast (white meat, no skin) has approximately 147 calories. Chicken wings are also higher in calories than turkey wings.
Turkey broth is higher in protein than chicken broth. Turkey provides more protein per serving than chicken. In a 100g serving, turkey contains 28.5g of protein, while chicken provides 27.3g. Turkey thigh has one gram more protein than chicken thigh per ounce (28 grams) of meat. However, chicken breast contains one gram more protein than turkey breast. The protein content of chicken and turkey wing meat is identical, with both providing about 9 grams of protein per ounce (28 grams).
Chicken and turkey are both rich in protein and can be healthy components of a balanced diet. However, they have different nutritional profiles, and the choice between the two depends on personal preference and dietary needs. Chicken is higher in vitamin B6, pantothenic acid, vitamin A, vitamin E, potassium, iron, calcium, and sodium. On the other hand, turkey is richer in protein, zinc, niacin, vitamin B12, magnesium, copper, and folate. Turkey also has lower cholesterol and fewer calories and fats.
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Frequently asked questions
Chicken is higher in calories, fats, vitamin A, vitamin E, vitamin B6, pantothenic acid, potassium, iron, calcium, and sodium. Turkey is richer in protein, cholesterol, magnesium, copper, vitamin B12, folate, zinc, niacin, and vitamin K.
Yes, the nutritional profile varies between white and dark meat cuts. White meat is leaner with fewer calories, while dark meat is richer in flavour and has more calories. Chicken breast has slightly more protein than turkey breast, but turkey thigh is minimally higher in protein than chicken thigh.
Frying increases the calorie and fat content of the meat, while grilling allows excess fat to drip away, and baking requires minimal added fats.
Yes, there are apps such as the January app that can be used to compare the nutritional differences between chicken and turkey.
