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Turkey meat vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Cashew

  • Turkey meat has more Vitamin B3, and Vitamin B12, however, Cashew is higher in Copper, Manganese, Iron, Magnesium, Phosphorus, Vitamin B1, and Zinc.
  • Cashew covers your daily need of Copper 234% more than Turkey meat.
  • Cashew has less Cholesterol.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Nuts, cashew nuts, raw.

Infographic

Turkey meat vs Cashew 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.
Contains more Selenium +49.7%
Contains more Calcium +164.3%
Contains more Iron +512.8%
Contains more Magnesium +873.3%
Contains more Phosphorus +165.9%
Contains more Potassium +176.2%
Contains less Sodium -88.3%
Contains more Zinc +133.1%
Contains more Copper +2260.2%
Contains more Manganese +11721.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Selenium +49.7%
Contains more Calcium +164.3%
Contains more Iron +512.8%
Contains more Magnesium +873.3%
Contains more Phosphorus +165.9%
Contains more Potassium +176.2%
Contains less Sodium -88.3%
Contains more Zinc +133.1%
Contains more Copper +2260.2%
Contains more Manganese +11721.4%

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.
:
5
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +384.5%
Contains more Vitamin B3 +801.4%
Contains more Vitamin B6 +47.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1185.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +840%
Contains more Folate +177.8%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.864
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +384.5%
Contains more Vitamin B3 +801.4%
Contains more Vitamin B6 +47.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1185.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +840%
Contains more Folate +177.8%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.864

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.7%
Contains more Water +1121.5%
Contains more Fats +493.4%
Contains more Carbs +50216.7%
Contains more Other +429.2%
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Protein +56.7%
Contains more Water +1121.5%
Contains more Fats +493.4%
Contains more Carbs +50216.7%
Contains more Other +429.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +799%
Contains more Polyunsaturated fat +270.2%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +799%
Contains more Polyunsaturated fat +270.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Cashew
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 Turkey meat Cashew Opinion
Net carbs 0.06g 26.89g Cashew
Protein 28.55g 18.22g Turkey meat
Fats 7.39g 43.85g Cashew
Carbs 0.06g 30.19g Cashew
Calories 189kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 0g 5.91g Turkey meat
Fiber 0g 3.3g Cashew
Calcium 14mg 37mg Cashew
Iron 1.09mg 6.68mg Cashew
Magnesium 30mg 292mg Cashew
Phosphorus 223mg 593mg Cashew
Potassium 239mg 660mg Cashew
Sodium 103mg 12mg Cashew
Zinc 2.48mg 5.78mg Cashew
Copper 0.093mg 2.195mg Cashew
Manganese 0.014mg 1.655mg Cashew
Selenium 29.8µg 19.9µg Turkey meat
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.9mg Cashew
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.045mg 0.423mg Cashew
Vitamin B2 0.281mg 0.058mg Turkey meat
Vitamin B3 9.573mg 1.062mg Turkey meat
Vitamin B5 0.948mg 0.864mg Turkey meat
Vitamin B6 0.616mg 0.417mg Turkey meat
Folate 9µg 25µg Cashew
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 34.1µg Cashew
Tryptophan 0.291mg 0.287mg Turkey meat
Threonine 1.004mg 0.688mg Turkey meat
Isoleucine 0.796mg 0.789mg Turkey meat
Leucine 1.925mg 1.472mg Turkey meat
Lysine 2.282mg 0.928mg Turkey meat
Methionine 0.724mg 0.362mg Turkey meat
Phenylalanine 0.903mg 0.951mg Cashew
Valine 0.902mg 1.094mg Cashew
Histidine 0.749mg 0.456mg Turkey meat
Cholesterol 109mg 0mg Cashew
Trans Fat 0.101g Cashew
Saturated Fat 2.155g 7.783g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 23.797g Cashew
Polyunsaturated fat 2.119g 7.845g Cashew
Omega-6 - Eicosadienoic acid 0.014g 0g 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
Turkey meat Cashew
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
50%
Turkey meat
34%
Cashew
Minerals Daily Need Coverage Score
46%
Turkey meat
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 5.628g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 25)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 109mg)
Which food is richer in minerals?
Cashew
Cashew 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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.