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Avocado vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and turkey meat

  • Avocadoes have more fiber, folate, and vitamin K; however, turkey meat is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and zinc.
  • Turkey meat covers your daily need for selenium, 53% more than avocadoes.
  • The glycemic index of avocadoes is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Avocado vs Turkey meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +102.9%
Contains more CopperCopper +104.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +914.3%
Contains more CalciumCalcium +16.7%
Contains more IronIron +98.2%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +328.8%
Contains more SeleniumSelenium +7350%
~equal in Magnesium ~30mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +2857.1%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +116.2%
Contains more Vitamin B3Vitamin B3 +450.8%
Contains more Vitamin B6Vitamin B6 +139.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +515.5%

All nutrients comparison - raw data values

Nutrient Avocado Turkey meat DV% diff.
Protein 2g 28.55g 53%
Selenium 0.4µg 29.8µg 53%
Vitamin B3 1.738mg 9.573mg 49%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.257mg 0.616mg 28%
Fiber 6.7g 0g 27%
Phosphorus 52mg 223mg 24%
Monounsaturated fat 9.799g 2.647g 18%
Vitamin K 21µg 0µg 18%
Folate 81µg 9µg 18%
Zinc 0.64mg 2.48mg 17%
Vitamin E 2.07mg 0.07mg 13%
Choline 14.2mg 87.4mg 13%
Vitamin B2 0.13mg 0.281mg 12%
Copper 0.19mg 0.093mg 11%
Fats 14.66g 7.39g 11%
Vitamin C 10mg 0mg 11%
Vitamin B5 1.389mg 0.948mg 9%
Iron 0.55mg 1.09mg 7%
Potassium 485mg 239mg 7%
Manganese 0.142mg 0.014mg 6%
Sodium 7mg 103mg 4%
Carbs 8.53g 0.06g 3%
Vitamin D 0IU 15IU 2%
Vitamin D 0µg 0.4µg 2%
Polyunsaturated fat 1.816g 2.119g 2%
Vitamin B1 0.067mg 0.045mg 2%
Calories 160kcal 189kcal 1%
Vitamin A 7µg 12µg 1%
Net carbs 1.83g 0.06g N/A
Magnesium 29mg 30mg 0%
Calcium 12mg 14mg 0%
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Trans fat 0g 0.101g N/A
Saturated fat 2.126g 2.155g 0%
Tryptophan 0.025mg 0.291mg 0%
Threonine 0.073mg 1.004mg 0%
Isoleucine 0.084mg 0.796mg 0%
Leucine 0.143mg 1.925mg 0%
Lysine 0.132mg 2.282mg 0%
Methionine 0.038mg 0.724mg 0%
Phenylalanine 0.097mg 0.903mg 0%
Valine 0.107mg 0.902mg 0%
Histidine 0.049mg 0.749mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.111g 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 0.015g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0g 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +98.4%
Contains more CarbsCarbs +14116.7%
Contains more WaterWater +15.3%
Contains more OtherOther +229.2%
Contains more ProteinProtein +1327.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +270.2%
Contains more Poly. FatPolyunsaturated fat +16.7%
~equal in Saturated fat ~2.155g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.