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  6. Turkey meat vs. Spelt

Turkey meat vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between Turkey meat and Spelt?

  • Turkey meat is richer in Vitamin B12, Selenium, and Vitamin B6, yet Spelt is richer in Manganese, Copper, Fiber, Iron, Vitamin B1, and Phosphorus.
  • Spelt's daily need coverage for Manganese is 129% higher.
  • Spelt contains less Cholesterol.

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

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.
Turkey meat
Turkey meat
1
:
9
Spelt
Spelt
Contains more Selenium +154.7%
Contains more Calcium +92.9%
Contains more Iron +307.3%
Contains more Magnesium +353.3%
Contains more Phosphorus +79.8%
Contains more Potassium +62.3%
Contains less Sodium -92.2%
Contains more Zinc +32.3%
Contains more Copper +449.5%
Contains more Manganese +21207.1%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains more Selenium +154.7%
Contains more Calcium +92.9%
Contains more Iron +307.3%
Contains more Magnesium +353.3%
Contains more Phosphorus +79.8%
Contains more Potassium +62.3%
Contains less Sodium -92.2%
Contains more Zinc +32.3%
Contains more Copper +449.5%
Contains more Manganese +21207.1%

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
6
:
5
Spelt
Spelt
Contains more Vitamin A +290%
Contains more Vitamin B2 +148.7%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B6 +167.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +708.9%
Contains more Vitamin B5 +12.7%
Contains more Folate +400%
Contains more Vitamin K +∞%
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +290%
Contains more Vitamin B2 +148.7%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B6 +167.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1028.6%
Contains more Vitamin B1 +708.9%
Contains more Vitamin B5 +12.7%
Contains more Folate +400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
3
:
2
Spelt
Spelt
Contains more Protein +96%
Contains more Fats +204.1%
Contains more Water +476.4%
Contains more Carbs +116883.3%
Contains more Other +272.9%
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
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Protein +96%
Contains more Fats +204.1%
Contains more Water +476.4%
Contains more Carbs +116883.3%
Contains more Other +272.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Spelt
Spelt
Contains more Monounsaturated Fat +494.8%
Contains more Polyunsaturated fat +68.4%
Contains less Saturated Fat -81.2%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +494.8%
Contains more Polyunsaturated fat +68.4%
Contains less Saturated Fat -81.2%

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

All nutrients comparison - raw data values

Nutrient Turkey meat Spelt Opinion
Net carbs 0.06g 59.49g Spelt
Protein 28.55g 14.57g Turkey meat
Fats 7.39g 2.43g Turkey meat
Carbs 0.06g 70.19g Spelt
Calories 189kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 0g 6.82g Turkey meat
Fiber 0g 10.7g Spelt
Calcium 14mg 27mg Spelt
Iron 1.09mg 4.44mg Spelt
Magnesium 30mg 136mg Spelt
Phosphorus 223mg 401mg Spelt
Potassium 239mg 388mg Spelt
Sodium 103mg 8mg Spelt
Zinc 2.48mg 3.28mg Spelt
Copper 0.093mg 0.511mg Spelt
Manganese 0.014mg 2.983mg Spelt
Selenium 29.8µg 11.7µg Turkey meat
Vitamin A 39IU 10IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.79mg Spelt
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin B1 0.045mg 0.364mg Spelt
Vitamin B2 0.281mg 0.113mg Turkey meat
Vitamin B3 9.573mg 6.843mg Turkey meat
Vitamin B5 0.948mg 1.068mg Spelt
Vitamin B6 0.616mg 0.23mg Turkey meat
Folate 9µg 45µg Spelt
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 3.6µg Spelt
Tryptophan 0.291mg 0.132mg Turkey meat
Threonine 1.004mg 0.443mg Turkey meat
Isoleucine 0.796mg 0.552mg Turkey meat
Leucine 1.925mg 1.07mg Turkey meat
Lysine 2.282mg 0.409mg Turkey meat
Methionine 0.724mg 0.258mg Turkey meat
Phenylalanine 0.903mg 0.737mg Turkey meat
Valine 0.902mg 0.681mg Turkey meat
Histidine 0.749mg 0.36mg Turkey meat
Cholesterol 109mg 0mg Spelt
Trans Fat 0.101g Spelt
Saturated Fat 2.155g 0.406g 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 0.445g Turkey meat
Polyunsaturated fat 2.119g 1.258g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g 0g Turkey meat
Omega-3 - ALA 0.105g 0.065g 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

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%
Spelt
Minerals Daily Need Coverage Score
46%
Turkey meat
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 63)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 95mg)
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 - 1.749g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt 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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.