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  6. Flax vs. Turkey meat

Flax vs. Turkey meat — In-Depth Nutrition Comparison

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What are the main differences between Flax and Turkey meat?

  • Flax is richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron, yet Turkey meat is richer in Vitamin B12, and Vitamin B3.
  • Flax's daily need coverage for Vitamin B1 is 133% higher.

We used Seeds, flaxseed and Turkey, whole, meat and skin, cooked, roasted types in this comparison.

Infographic

Flax vs Turkey meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
9
:
1
Turkey meat
Turkey meat
Contains more Calcium +1721.4%
Contains more Iron +425.7%
Contains more Magnesium +1206.7%
Contains more Phosphorus +187.9%
Contains more Potassium +240.2%
Contains less Sodium -70.9%
Contains more Zinc +75%
Contains more Copper +1211.8%
Contains more Manganese +17628.6%
Contains more Selenium +17.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +1721.4%
Contains more Iron +425.7%
Contains more Magnesium +1206.7%
Contains more Phosphorus +187.9%
Contains more Potassium +240.2%
Contains less Sodium -70.9%
Contains more Zinc +75%
Contains more Copper +1211.8%
Contains more Manganese +17628.6%
Contains more Selenium +17.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
6
:
6
Turkey meat
Turkey meat
Contains more Vitamin E +342.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3553.3%
Contains more Folate +866.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +74.5%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B6 +30.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.948
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin E +342.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3553.3%
Contains more Folate +866.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +74.5%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B6 +30.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.948

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Turkey meat
Turkey meat
Contains more Fats +470.5%
Contains more Carbs +48033.3%
Contains more Other +672.9%
Contains more Protein +56.1%
Contains more Water +812.6%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +470.5%
Contains more Carbs +48033.3%
Contains more Other +672.9%
Contains more Protein +56.1%
Contains more Water +812.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Turkey meat
Turkey meat
Contains more Monounsaturated Fat +184.4%
Contains more Polyunsaturated fat +1255.8%
Contains less Saturated Fat -41.2%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +184.4%
Contains more Polyunsaturated fat +1255.8%
Contains less Saturated Fat -41.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Turkey meat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Turkey meat Opinion
Net carbs 1.58g 0.06g Flax
Protein 18.29g 28.55g Turkey meat
Fats 42.16g 7.39g Flax
Carbs 28.88g 0.06g Flax
Calories 534kcal 189kcal Flax
Sugar 1.55g 0g Turkey meat
Fiber 27.3g 0g Flax
Calcium 255mg 14mg Flax
Iron 5.73mg 1.09mg Flax
Magnesium 392mg 30mg Flax
Phosphorus 642mg 223mg Flax
Potassium 813mg 239mg Flax
Sodium 30mg 103mg Flax
Zinc 4.34mg 2.48mg Flax
Copper 1.22mg 0.093mg Flax
Manganese 2.482mg 0.014mg Flax
Selenium 25.4µg 29.8µg Turkey meat
Vitamin A 0IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.31mg 0.07mg Flax
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.045mg Flax
Vitamin B2 0.161mg 0.281mg Turkey meat
Vitamin B3 3.08mg 9.573mg Turkey meat
Vitamin B5 0.985mg 0.948mg Flax
Vitamin B6 0.473mg 0.616mg Turkey meat
Folate 87µg 9µg Flax
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.291mg Flax
Threonine 0.766mg 1.004mg Turkey meat
Isoleucine 0.896mg 0.796mg Flax
Leucine 1.235mg 1.925mg Turkey meat
Lysine 0.862mg 2.282mg Turkey meat
Methionine 0.37mg 0.724mg Turkey meat
Phenylalanine 0.957mg 0.903mg Flax
Valine 1.072mg 0.902mg Flax
Histidine 0.472mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Flax
Trans Fat 0.101g Flax
Saturated Fat 3.663g 2.155g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 7.527g 2.647g Flax
Polyunsaturated fat 28.73g 2.119g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Flax
50%
Turkey meat
Minerals Daily Need Coverage Score
191%
Flax
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.508g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $1)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 109mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.