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Almonds vs. Turkey meat — In-Depth Nutrition Comparison

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What are the differences between almonds and turkey meat?

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and phosphorus, yet turkey meat is higher in selenium, vitamin B12, and vitamin B3.
  • Almonds' daily need coverage for vitamin E is 170% more.

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

Infographic

Almonds vs Turkey meat infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1821.4%
Contains more PotassiumPotassium +206.7%
Contains more IronIron +240.4%
Contains more CopperCopper +1008.6%
Contains more ZincZinc +25.8%
Contains more PhosphorusPhosphorus +115.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +15464.3%
Contains more SeleniumSelenium +626.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin EVitamin E +36514.3%
Contains more Vitamin B1Vitamin B1 +355.6%
Contains more Vitamin B2Vitamin B2 +305%
Contains more FolateFolate +388.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +164.6%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +349.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +67.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +575.6%
Contains more CarbsCarbs +35816.7%
Contains more OtherOther +516.7%
Contains more ProteinProtein +35%
Contains more WaterWater +1340.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated fat +1092%
Contains more Poly. FatPolyunsaturated fat +481.8%
Contains less Sat. FatSaturated fat -43.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Turkey meat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Turkey meat DV% diff.
Vitamin E 25.63mg 0.07mg 170%
Copper 1.031mg 0.093mg 104%
Manganese 2.179mg 0.014mg 94%
Monounsaturated fat 31.551g 2.647g 72%
Polyunsaturated fat 12.329g 2.119g 68%
Vitamin B2 1.138mg 0.281mg 66%
Fats 49.93g 7.39g 65%
Magnesium 270mg 30mg 57%
Fiber 12.5g 0g 50%
Selenium 4.1µg 29.8µg 47%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.137mg 0.616mg 37%
Phosphorus 481mg 223mg 37%
Vitamin B3 3.618mg 9.573mg 37%
Cholesterol 0mg 109mg 36%
Iron 3.71mg 1.09mg 33%
Calcium 269mg 14mg 26%
Calories 579kcal 189kcal 20%
Protein 21.15g 28.55g 15%
Potassium 733mg 239mg 15%
Vitamin B1 0.205mg 0.045mg 13%
Vitamin B5 0.471mg 0.948mg 10%
Folate 44µg 9µg 9%
Carbs 21.55g 0.06g 7%
Saturated fat 3.802g 2.155g 7%
Choline 52.1mg 87.4mg 6%
Zinc 3.12mg 2.48mg 6%
Sodium 1mg 103mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 0µg 12µg 1%
Net carbs 9.05g 0.06g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g 0.101g N/A
Tryptophan 0.211mg 0.291mg 0%
Threonine 0.601mg 1.004mg 0%
Isoleucine 0.751mg 0.796mg 0%
Leucine 1.473mg 1.925mg 0%
Lysine 0.568mg 2.282mg 0%
Methionine 0.157mg 0.724mg 0%
Phenylalanine 1.132mg 0.903mg 0%
Valine 0.855mg 0.902mg 0%
Histidine 0.539mg 0.749mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.003g 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.014g N/A
Omega-6 - Linoleic acid 12.32g 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
78%
Almonds
50%
Turkey meat
Minerals Daily Need Coverage Score
142%
Almonds
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 1.647g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 102mg)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.