Quinoa vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between quinoa and turkey meat

Quinoa has more manganese and fiber; however, turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, vitamin B2, zinc, and choline.
Turkey meat covers your daily need for vitamin B3, 57% more than quinoa.
The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Turkey, whole, meat, and skin, cooked, roasted.

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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.

Quinoa

Turkey meat

Contains more MagnesiumMagnesium	+113.3%
Contains more CalciumCalcium	+21.4%
Contains more IronIron	+36.7%
Contains more CopperCopper	+106.5%
Contains less SodiumSodium	-93.2%
Contains more ManganeseManganese	+4407.1%

Contains more PotassiumPotassium	+39%
Contains more ZincZinc	+127.5%
Contains more PhosphorusPhosphorus	+46.7%
Contains more SeleniumSelenium	+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.

Quinoa

Turkey meat

Contains more Vitamin EVitamin E	+800%
Contains more Vitamin B1Vitamin B1	+137.8%
Contains more FolateFolate	+366.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+155.5%
Contains more Vitamin B3Vitamin B3	+2223.5%
Contains more Vitamin B6Vitamin B6	+400.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+280%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	0.412mg	9.573mg	57%
Selenium	2.8µg	29.8µg	49%
Protein	4.4g	28.55g	48%
Vitamin B12	0µg	1.02µg	43%
Vitamin B6	0.123mg	0.616mg	38%
Cholesterol	0mg	109mg	36%
Manganese	0.631mg	0.014mg	27%
Vitamin B5		0.948mg	19%
Zinc	1.09mg	2.48mg	13%
Vitamin B2	0.11mg	0.281mg	13%
Choline	23mg	87.4mg	12%
Copper	0.192mg	0.093mg	11%
Fiber	2.8g	0g	11%
Phosphorus	152mg	223mg	10%
Saturated fat	0.231g	2.155g	9%
Magnesium	64mg	30mg	8%
Folate	42µg	9µg	8%
Fats	1.92g	7.39g	8%
Starch	17.63g		7%
Carbs	21.3g	0.06g	7%
Polyunsaturated fat	1.078g	2.119g	7%
Monounsaturated fat	0.528g	2.647g	5%
Vitamin B1	0.107mg	0.045mg	5%
Iron	1.49mg	1.09mg	5%
Vitamin E	0.63mg	0.07mg	4%
Sodium	7mg	103mg	4%
Calories	120kcal	189kcal	3%
Vitamin D	0µg	0.4µg	2%
Potassium	172mg	239mg	2%
Vitamin D	0IU	15IU	2%
Vitamin A	0µg	12µg	1%
Net carbs	18.5g	0.06g	N/A
Calcium	17mg	14mg	0%
Sugar	0.87g	0g	N/A
Trans fat		0.101g	N/A
Tryptophan	0.052mg	0.291mg	0%
Threonine	0.131mg	1.004mg	0%
Isoleucine	0.157mg	0.796mg	0%
Leucine	0.261mg	1.925mg	0%
Lysine	0.239mg	2.282mg	0%
Methionine	0.096mg	0.724mg	0%
Phenylalanine	0.185mg	0.903mg	0%
Valine	0.185mg	0.902mg	0%
Histidine	0.127mg	0.749mg	0%
Omega-3 - EPA	0g	0.008g	N/A
Omega-3 - DHA	0.015g	0.005g	N/A
Omega-3 - ALA		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		0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.01g	N/A
Omega-6 - Eicosadienoic acid		0.014g	N/A
Omega-6 - Linoleic acid		1.841g	N/A