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Turkey meat vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Turkey meat and Spelt?

  • Turkey meat is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Vitamin B2, and Zinc, yet Spelt is higher in Manganese, Fiber, and Copper.
  • Turkey meat's daily need coverage for Selenium is 47% more.
  • The amount of Cholesterol in Spelt is lower.

We used Turkey, whole, meat and skin, cooked, roasted and Spelt, cooked types in this article.

Infographic

Turkey meat vs Spelt 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 Calcium +40%
Contains more Phosphorus +48.7%
Contains more Potassium +67.1%
Contains more Zinc +98.4%
Contains more Selenium +645%
Contains more Iron +53.2%
Contains more Magnesium +63.3%
Contains less Sodium -95.1%
Contains more Copper +131.2%
Contains more Manganese +7692.9%
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 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +40%
Contains more Phosphorus +48.7%
Contains more Potassium +67.1%
Contains more Zinc +98.4%
Contains more Selenium +645%
Contains more Iron +53.2%
Contains more Magnesium +63.3%
Contains less Sodium -95.1%
Contains more Copper +131.2%
Contains more Manganese +7692.9%

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.
:
3
Spelt
Contains more Vitamin A +875%
Contains more Vitamin B2 +836.7%
Contains more Vitamin B3 +272.5%
Contains more Vitamin B6 +670%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +271.4%
Contains more Vitamin B1 +128.9%
Contains more Folate +44.4%
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 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +875%
Contains more Vitamin B2 +836.7%
Contains more Vitamin B3 +272.5%
Contains more Vitamin B6 +670%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +271.4%
Contains more Vitamin B1 +128.9%
Contains more Folate +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +419.1%
Contains more Fats +769.4%
Contains more Carbs +43966.7%
Contains more Other +35.4%
Equal in Water - 66.56
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +419.1%
Contains more Fats +769.4%
Contains more Carbs +43966.7%
Contains more Other +35.4%
Equal in Water - 66.56

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

All nutrients comparison - raw data values

Nutrient Turkey meat Spelt Opinion
Net carbs 0.06g 22.54g Spelt
Protein 28.55g 5.5g Turkey meat
Fats 7.39g 0.85g Turkey meat
Carbs 0.06g 26.44g Spelt
Calories 189kcal 127kcal Turkey meat
Starch 19.57g Spelt
Fiber 0g 3.9g Spelt
Calcium 14mg 10mg Turkey meat
Iron 1.09mg 1.67mg Spelt
Magnesium 30mg 49mg Spelt
Phosphorus 223mg 150mg Turkey meat
Potassium 239mg 143mg Turkey meat
Sodium 103mg 5mg Spelt
Zinc 2.48mg 1.25mg Turkey meat
Copper 0.093mg 0.215mg Spelt
Manganese 0.014mg 1.091mg Spelt
Selenium 29.8µg 4µg Turkey meat
Vitamin A 39IU 4IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.26mg Spelt
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin B1 0.045mg 0.103mg Spelt
Vitamin B2 0.281mg 0.03mg Turkey meat
Vitamin B3 9.573mg 2.57mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg 0.08mg Turkey meat
Folate 9µg 13µg Spelt
Vitamin B12 1.02µg 0µg Turkey meat
Tryptophan 0.291mg Turkey meat
Threonine 1.004mg Turkey meat
Isoleucine 0.796mg Turkey meat
Leucine 1.925mg Turkey meat
Lysine 2.282mg Turkey meat
Methionine 0.724mg Turkey meat
Phenylalanine 0.903mg Turkey meat
Valine 0.902mg Turkey meat
Histidine 0.749mg Turkey meat
Cholesterol 109mg 0mg Spelt
Trans Fat 0.101g Spelt
Saturated Fat 2.155g Spelt
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 Turkey meat
Polyunsaturated fat 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 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
Turkey meat Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
46%
Turkey meat
45%
Spelt

Comparison summary

Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 98mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.155g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
?
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.