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  6. Seed vs. Turkey meat

Seed vs. Turkey meat — In-Depth Nutrition Comparison

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Important differences between Seed and Turkey meat

  • Seed has more Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, and Selenium, however, Turkey meat has more Vitamin B12.
  • Seed's daily need coverage for Fiber is 138% more.
  • Seed has 195 times more Manganese than Turkey meat. Seed has 2.723mg of Manganese, while Turkey meat has 0.014mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Seed 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.
Seed
Seed
10
:
0
Turkey meat
Turkey meat
Contains more Calcium +4407.1%
Contains more Iron +608.3%
Contains more Magnesium +1016.7%
Contains more Phosphorus +285.7%
Contains more Potassium +70.3%
Contains less Sodium -84.5%
Contains more Zinc +84.7%
Contains more Copper +893.5%
Contains more Manganese +19350%
Contains more Selenium +85.2%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
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 +4407.1%
Contains more Iron +608.3%
Contains more Magnesium +1016.7%
Contains more Phosphorus +285.7%
Contains more Potassium +70.3%
Contains less Sodium -84.5%
Contains more Zinc +84.7%
Contains more Copper +893.5%
Contains more Manganese +19350%
Contains more Selenium +85.2%

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.
Seed
Seed
5
:
7
Turkey meat
Turkey meat
Contains more Vitamin A +38.5%
Contains more Vitamin E +614.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1277.8%
Contains more Folate +444.4%
Contains more Vitamin B2 +65.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 9.573
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 A +38.5%
Contains more Vitamin E +614.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1277.8%
Contains more Folate +444.4%
Contains more Vitamin B2 +65.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 9.573

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Turkey meat
Turkey meat
Contains more Fats +316%
Contains more Carbs +70100%
Contains more Other +900%
Contains more Protein +72.6%
Contains more Water +995.2%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Fats +316%
Contains more Carbs +70100%
Contains more Other +900%
Contains more Protein +72.6%
Contains more Water +995.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
1
:
2
Turkey meat
Turkey meat
Contains more Polyunsaturated fat +1016.8%
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +14.6%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Polyunsaturated fat +1016.8%
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +14.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Turkey meat Opinion
Net carbs 7.72g 0.06g Seed
Protein 16.54g 28.55g Turkey meat
Fats 30.74g 7.39g Seed
Carbs 42.12g 0.06g Seed
Calories 486kcal 189kcal Seed
Fiber 34.4g 0g Seed
Calcium 631mg 14mg Seed
Iron 7.72mg 1.09mg Seed
Magnesium 335mg 30mg Seed
Phosphorus 860mg 223mg Seed
Potassium 407mg 239mg Seed
Sodium 16mg 103mg Seed
Zinc 4.58mg 2.48mg Seed
Copper 0.924mg 0.093mg Seed
Manganese 2.723mg 0.014mg Seed
Selenium 55.2µg 29.8µg Seed
Vitamin A 54IU 39IU Seed
Vitamin A RAE 12µg Turkey meat
Vitamin E 0.5mg 0.07mg Seed
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.045mg Seed
Vitamin B2 0.17mg 0.281mg Turkey meat
Vitamin B3 8.83mg 9.573mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg Turkey meat
Folate 49µg 9µg Seed
Vitamin B12 0µg 1.02µg Turkey meat
Tryptophan 0.436mg 0.291mg Seed
Threonine 0.709mg 1.004mg Turkey meat
Isoleucine 0.801mg 0.796mg Seed
Leucine 1.371mg 1.925mg Turkey meat
Lysine 0.97mg 2.282mg Turkey meat
Methionine 0.588mg 0.724mg Turkey meat
Phenylalanine 1.016mg 0.903mg Seed
Valine 0.95mg 0.902mg Seed
Histidine 0.531mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Seed
Trans Fat 0.14g 0.101g Turkey meat
Saturated Fat 3.33g 2.155g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 2.309g 2.647g Turkey meat
Polyunsaturated fat 23.665g 2.119g Seed
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 5.835g 1.841g Seed
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 17.83g 0.105g Seed
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
Seed 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
35%
Seed
50%
Turkey meat
Minerals Daily Need Coverage Score
221%
Seed
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.175g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 87mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 109mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.