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  6. Turkey meat vs. Wheat

Turkey meat vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Turkey meat and Wheat

  • Turkey meat has more Vitamin B12, and Vitamin B3, however, Wheat has more Manganese, Selenium, Copper, Phosphorus, Vitamin B1, Iron, and Magnesium.
  • Wheat 's daily need coverage for Manganese is 130% more.
  • Wheat is lower in Cholesterol.

The food varieties used in the comparison are Turkey, whole, meat and skin, cooked, roasted and Wheat, durum.

Infographic

Turkey meat vs Wheat 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
Wheat
Wheat
Contains more Calcium +142.9%
Contains more Iron +222.9%
Contains more Magnesium +380%
Contains more Phosphorus +127.8%
Contains more Potassium +80.3%
Contains less Sodium -98.1%
Contains more Zinc +67.7%
Contains more Copper +494.6%
Contains more Manganese +21414.3%
Contains more Selenium +200%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +142.9%
Contains more Iron +222.9%
Contains more Magnesium +380%
Contains more Phosphorus +127.8%
Contains more Potassium +80.3%
Contains less Sodium -98.1%
Contains more Zinc +67.7%
Contains more Copper +494.6%
Contains more Manganese +21414.3%
Contains more Selenium +200%

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
9
:
2
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +132.2%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B6 +47%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +831.1%
Contains more Folate +377.8%
Equal in Vitamin B5 - 0.935
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +132.2%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B6 +47%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +831.1%
Contains more Folate +377.8%
Equal in Vitamin B5 - 0.935

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
3
:
2
Wheat
Wheat
Contains more Protein +108.7%
Contains more Fats +199.2%
Contains more Water +480.6%
Contains more Carbs +118450%
Contains more Other +270.8%
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +108.7%
Contains more Fats +199.2%
Contains more Water +480.6%
Contains more Carbs +118450%
Contains more Other +270.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +669.5%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -78.9%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +669.5%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -78.9%

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

All nutrients comparison - raw data values

Nutrient Turkey meat Wheat Opinion
Net carbs 0.06g 71.13g Wheat
Protein 28.55g 13.68g Turkey meat
Fats 7.39g 2.47g Turkey meat
Carbs 0.06g 71.13g Wheat
Calories 189kcal 339kcal Wheat
Calcium 14mg 34mg Wheat
Iron 1.09mg 3.52mg Wheat
Magnesium 30mg 144mg Wheat
Phosphorus 223mg 508mg Wheat
Potassium 239mg 431mg Wheat
Sodium 103mg 2mg Wheat
Zinc 2.48mg 4.16mg Wheat
Copper 0.093mg 0.553mg Wheat
Manganese 0.014mg 3.012mg Wheat
Selenium 29.8µg 89.4µg Wheat
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin B1 0.045mg 0.419mg Wheat
Vitamin B2 0.281mg 0.121mg Turkey meat
Vitamin B3 9.573mg 6.738mg Turkey meat
Vitamin B5 0.948mg 0.935mg Turkey meat
Vitamin B6 0.616mg 0.419mg Turkey meat
Folate 9µg 43µg Wheat
Vitamin B12 1.02µg 0µg Turkey meat
Tryptophan 0.291mg 0.176mg Turkey meat
Threonine 1.004mg 0.366mg Turkey meat
Isoleucine 0.796mg 0.533mg Turkey meat
Leucine 1.925mg 0.934mg Turkey meat
Lysine 2.282mg 0.303mg Turkey meat
Methionine 0.724mg 0.221mg Turkey meat
Phenylalanine 0.903mg 0.681mg Turkey meat
Valine 0.902mg 0.594mg Turkey meat
Histidine 0.749mg 0.322mg Turkey meat
Cholesterol 109mg 0mg Wheat
Trans Fat 0.101g Wheat
Saturated Fat 2.155g 0.454g Wheat
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 0.344g Turkey meat
Polyunsaturated fat 2.119g 0.978g 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 Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
46%
Turkey meat
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.701g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.