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  6. Turkey meat vs. Seed

Turkey meat vs. Seed — In-Depth Nutrition Comparison

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Important differences between Turkey meat and Seed

  • Turkey meat has more Vitamin B12, however, Seed has more Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, and Selenium.
  • Seed's daily need coverage for Fiber is 138% more.

The food varieties used in the comparison are Turkey, whole, meat and skin, cooked, roasted and Seeds, chia seeds, dried.

Infographic

Turkey meat vs Seed 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.
Turkey meat
Turkey meat
0
:
10
Seed
Seed
Contains more Calcium +4407.1%
Contains more Iron +608.3%
Contains more Magnesium +1016.7%
Contains more Phosphorus +285.7%
Contains more Potassium +70.3%
Contains less Sodium -84.5%
Contains more Zinc +84.7%
Contains more Copper +893.5%
Contains more Manganese +19350%
Contains more Selenium +85.2%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +4407.1%
Contains more Iron +608.3%
Contains more Magnesium +1016.7%
Contains more Phosphorus +285.7%
Contains more Potassium +70.3%
Contains less Sodium -84.5%
Contains more Zinc +84.7%
Contains more Copper +893.5%
Contains more Manganese +19350%
Contains more Selenium +85.2%

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.
Turkey meat
Turkey meat
7
:
5
Seed
Seed
Contains more Vitamin B2 +65.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +38.5%
Contains more Vitamin E +614.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1277.8%
Contains more Folate +444.4%
Equal in Vitamin B3 - 8.83
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +65.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +38.5%
Contains more Vitamin E +614.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1277.8%
Contains more Folate +444.4%
Equal in Vitamin B3 - 8.83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Seed
Seed
Contains more Protein +72.6%
Contains more Water +995.2%
Contains more Fats +316%
Contains more Carbs +70100%
Contains more Other +900%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +72.6%
Contains more Water +995.2%
Contains more Fats +316%
Contains more Carbs +70100%
Contains more Other +900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Seed
Seed
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +1016.8%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +14.6%
Contains more Polyunsaturated fat +1016.8%

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 Seed
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Seed Opinion
Net carbs 0.06g 7.72g Seed
Protein 28.55g 16.54g Turkey meat
Fats 7.39g 30.74g Seed
Carbs 0.06g 42.12g Seed
Calories 189kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 14mg 631mg Seed
Iron 1.09mg 7.72mg Seed
Magnesium 30mg 335mg Seed
Phosphorus 223mg 860mg Seed
Potassium 239mg 407mg Seed
Sodium 103mg 16mg Seed
Zinc 2.48mg 4.58mg Seed
Copper 0.093mg 0.924mg Seed
Manganese 0.014mg 2.723mg Seed
Selenium 29.8µg 55.2µg Seed
Vitamin A 39IU 54IU Seed
Vitamin A RAE 12µg Turkey meat
Vitamin E 0.07mg 0.5mg Seed
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.045mg 0.62mg Seed
Vitamin B2 0.281mg 0.17mg Turkey meat
Vitamin B3 9.573mg 8.83mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg Turkey meat
Folate 9µg 49µg Seed
Vitamin B12 1.02µg 0µg Turkey meat
Tryptophan 0.291mg 0.436mg Seed
Threonine 1.004mg 0.709mg Turkey meat
Isoleucine 0.796mg 0.801mg Seed
Leucine 1.925mg 1.371mg Turkey meat
Lysine 2.282mg 0.97mg Turkey meat
Methionine 0.724mg 0.588mg Turkey meat
Phenylalanine 0.903mg 1.016mg Seed
Valine 0.902mg 0.95mg Seed
Histidine 0.749mg 0.531mg Turkey meat
Cholesterol 109mg 0mg Seed
Trans Fat 0.101g 0.14g Turkey meat
Saturated Fat 2.155g 3.33g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 2.647g 2.309g Turkey meat
Polyunsaturated fat 2.119g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g 5.835g Seed
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g 17.83g Seed
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 Seed
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
35%
Seed
Minerals Daily Need Coverage Score
46%
Turkey meat
221%
Seed

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.175g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 87mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 109mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed 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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.