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  6. Lentil vs. Turkey meat

Lentil vs. Turkey meat — In-Depth Nutrition Comparison

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What are the main differences between Lentil and Turkey meat?

  • Lentil is richer in Folate, Fiber, Iron, Manganese, and Copper, yet Turkey meat is richer in Vitamin B3, Selenium, Vitamin B12, and Vitamin B6.
  • Turkey meat's daily need coverage for Vitamin B3 is 53% higher.

We used Lentils, mature seeds, cooked, boiled, without salt and Turkey, whole, meat and skin, cooked, roasted types in this comparison.

Infographic

Lentil 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.
Lentil
Lentil
7
:
3
Turkey meat
Turkey meat
Contains more Calcium +35.7%
Contains more Iron +205.5%
Contains more Magnesium +20%
Contains more Potassium +54.4%
Contains less Sodium -98.1%
Contains more Copper +169.9%
Contains more Manganese +3428.6%
Contains more Phosphorus +23.9%
Contains more Zinc +95.3%
Contains more Selenium +964.3%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +35.7%
Contains more Iron +205.5%
Contains more Magnesium +20%
Contains more Potassium +54.4%
Contains less Sodium -98.1%
Contains more Copper +169.9%
Contains more Manganese +3428.6%
Contains more Phosphorus +23.9%
Contains more Zinc +95.3%
Contains more Selenium +964.3%

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.
Lentil
Lentil
5
:
7
Turkey meat
Turkey meat
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275.6%
Contains more Folate +1911.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +387.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +284.9%
Contains more Vitamin B3 +803.1%
Contains more Vitamin B5 +48.6%
Contains more Vitamin B6 +246.1%
Contains more Vitamin B12 +∞%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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%
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275.6%
Contains more Folate +1911.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +387.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +284.9%
Contains more Vitamin B3 +803.1%
Contains more Vitamin B5 +48.6%
Contains more Vitamin B6 +246.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
:
2
Turkey meat
Turkey meat
Contains more Carbs +33450%
Contains more Other +72.9%
Contains more Protein +216.5%
Contains more Fats +1844.7%
Equal in Water - 63.52
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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
Contains more Carbs +33450%
Contains more Other +72.9%
Contains more Protein +216.5%
Contains more Fats +1844.7%
Equal in Water - 63.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Turkey meat
Turkey meat
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4035.9%
Contains more Polyunsaturated fat +1110.9%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +4035.9%
Contains more Polyunsaturated fat +1110.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Turkey meat
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Turkey meat Opinion
Net carbs 12.23g 0.06g Lentil
Protein 9.02g 28.55g Turkey meat
Fats 0.38g 7.39g Turkey meat
Carbs 20.13g 0.06g Lentil
Calories 116kcal 189kcal Turkey meat
Sugar 1.8g 0g Turkey meat
Fiber 7.9g 0g Lentil
Calcium 19mg 14mg Lentil
Iron 3.33mg 1.09mg Lentil
Magnesium 36mg 30mg Lentil
Phosphorus 180mg 223mg Turkey meat
Potassium 369mg 239mg Lentil
Sodium 2mg 103mg Lentil
Zinc 1.27mg 2.48mg Turkey meat
Copper 0.251mg 0.093mg Lentil
Manganese 0.494mg 0.014mg Lentil
Selenium 2.8µg 29.8µg Turkey meat
Vitamin A 8IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.11mg 0.07mg Lentil
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.045mg Lentil
Vitamin B2 0.073mg 0.281mg Turkey meat
Vitamin B3 1.06mg 9.573mg Turkey meat
Vitamin B5 0.638mg 0.948mg Turkey meat
Vitamin B6 0.178mg 0.616mg Turkey meat
Folate 181µg 9µg Lentil
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 1.7µg 0µg Lentil
Tryptophan 0.081mg 0.291mg Turkey meat
Threonine 0.323mg 1.004mg Turkey meat
Isoleucine 0.39mg 0.796mg Turkey meat
Leucine 0.654mg 1.925mg Turkey meat
Lysine 0.63mg 2.282mg Turkey meat
Methionine 0.077mg 0.724mg Turkey meat
Phenylalanine 0.445mg 0.903mg Turkey meat
Valine 0.448mg 0.902mg Turkey meat
Histidine 0.254mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Lentil
Trans Fat 0g 0.101g Lentil
Saturated Fat 0.053g 2.155g Lentil
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 0.064g 2.647g Turkey meat
Polyunsaturated fat 0.175g 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
Lentil Turkey meat
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
26%
Lentil
50%
Turkey meat
Minerals Daily Need Coverage Score
46%
Lentil
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 2.102g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
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.
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.