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Turkey meat vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Turkey meat and Flax?

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

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

Infographic

Turkey meat vs Flax 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 +17.3%
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%
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 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +17.3%
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%

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.
:
6
Flax
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 +∞%
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 +∞%
Equal in Vitamin B5 - 0.985
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% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +∞%
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 +∞%
Equal in Vitamin B5 - 0.985

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.1%
Contains more Water +812.6%
Contains more Fats +470.5%
Contains more Carbs +48033.3%
Contains more Other +672.9%
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
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
Contains more Protein +56.1%
Contains more Water +812.6%
Contains more Fats +470.5%
Contains more Carbs +48033.3%
Contains more Other +672.9%

Fat Type Comparison

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

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 Flax
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 Flax Opinion
Net carbs 0.06g 1.58g Flax
Protein 28.55g 18.29g Turkey meat
Fats 7.39g 42.16g Flax
Carbs 0.06g 28.88g Flax
Calories 189kcal 534kcal Flax
Sugar 0g 1.55g Turkey meat
Fiber 0g 27.3g Flax
Calcium 14mg 255mg Flax
Iron 1.09mg 5.73mg Flax
Magnesium 30mg 392mg Flax
Phosphorus 223mg 642mg Flax
Potassium 239mg 813mg Flax
Sodium 103mg 30mg Flax
Zinc 2.48mg 4.34mg Flax
Copper 0.093mg 1.22mg Flax
Manganese 0.014mg 2.482mg Flax
Selenium 29.8µg 25.4µg Turkey meat
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.31mg Flax
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.045mg 1.644mg Flax
Vitamin B2 0.281mg 0.161mg Turkey meat
Vitamin B3 9.573mg 3.08mg Turkey meat
Vitamin B5 0.948mg 0.985mg Flax
Vitamin B6 0.616mg 0.473mg Turkey meat
Folate 9µg 87µg Flax
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.291mg 0.297mg Flax
Threonine 1.004mg 0.766mg Turkey meat
Isoleucine 0.796mg 0.896mg Flax
Leucine 1.925mg 1.235mg Turkey meat
Lysine 2.282mg 0.862mg Turkey meat
Methionine 0.724mg 0.37mg Turkey meat
Phenylalanine 0.903mg 0.957mg Flax
Valine 0.902mg 1.072mg Flax
Histidine 0.749mg 0.472mg Turkey meat
Cholesterol 109mg 0mg Flax
Trans Fat 0.101g Flax
Saturated Fat 2.155g 3.663g 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 7.527g Flax
Polyunsaturated fat 2.119g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.014g 0.007g 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 Flax
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
63%
Flax
Minerals Daily Need Coverage Score
46%
Turkey meat
191%
Flax

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