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Mixed nuts vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and turkey meat

  • Mixed nuts have more copper, manganese, vitamin E, magnesium, phosphorus, and fiber; however, turkey meat is higher in vitamin B12 and vitamin B6.
  • Mixed nuts cover your daily need for copper, 90% more than turkey meat.
  • Turkey meat has less saturated fat.
  • The glycemic index of mixed nuts is higher.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +663.3%
Contains more CalciumCalcium +735.7%
Contains more PotassiumPotassium +164.4%
Contains more IronIron +139.4%
Contains more CopperCopper +875.3%
Contains more ZincZinc +35.5%
Contains more PhosphorusPhosphorus +104.5%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +14471.4%
Contains more SeleniumSelenium +13.8%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +11071.4%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +822.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin B3Vitamin B3 +24.2%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.1%

All nutrients comparison - raw data values

Nutrient Mixed nuts Turkey meat DV% diff.
Copper 0.907mg 0.093mg 90%
Manganese 2.04mg 0.014mg 88%
Polyunsaturated fat 14.612g 2.119g 83%
Fats 53.95g 7.39g 72%
Monounsaturated fat 28.488g 2.647g 65%
Vitamin E 7.82mg 0.07mg 52%
Magnesium 229mg 30mg 47%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Phosphorus 456mg 223mg 33%
Saturated fat 8.711g 2.155g 30%
Fiber 7g 0g 28%
Calories 607kcal 189kcal 21%
Vitamin B6 0.352mg 0.616mg 20%
Folate 83µg 9µg 19%
Iron 2.61mg 1.09mg 19%
Protein 20.04g 28.55g 17%
Potassium 632mg 239mg 12%
Vitamin B1 0.189mg 0.045mg 12%
Vitamin B3 7.709mg 9.573mg 12%
Calcium 117mg 14mg 10%
Zinc 3.36mg 2.48mg 8%
Carbs 21.05g 0.06g 7%
Selenium 33.9µg 29.8µg 7%
Vitamin B2 0.196mg 0.281mg 7%
Choline 52mg 87.4mg 6%
Vitamin K 5.7µg 0µg 5%
Vitamin B5 1.14mg 0.948mg 4%
Sodium 5mg 103mg 4%
Vitamin D 0µg 0.4µg 2%
Starch 4.2g 2%
Vitamin D 0IU 15IU 2%
Vitamin A 0µg 12µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 0.06g N/A
Sugar 4.15g 0g N/A
Trans fat 0.055g 0.101g N/A
Tryptophan 0.22mg 0.291mg 0%
Threonine 0.703mg 1.004mg 0%
Isoleucine 0.826mg 0.796mg 0%
Leucine 1.656mg 1.925mg 0%
Lysine 0.782mg 2.282mg 0%
Methionine 0.283mg 0.724mg 0%
Phenylalanine 1.182mg 0.903mg 0%
Valine 1.001mg 0.902mg 0%
Histidine 0.572mg 0.749mg 0%
Omega-3 - EPA 0.005g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.082g 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.014g N/A
Omega-6 - Linoleic acid 14.455g 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +630%
Contains more CarbsCarbs +34983.3%
Contains more OtherOther +500%
Contains more ProteinProtein +42.5%
Contains more WaterWater +2953.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +976.2%
Contains more Poly. FatPolyunsaturated fat +589.6%
Contains less Sat. FatSaturated fat -75.3%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.