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  6. Chia seeds vs. Turkey meat

Chia seeds vs. Turkey meat — In-Depth Nutrition Comparison

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Important differences between chia seeds and turkey meat

  • Chia seeds have more fiber, manganese, copper, phosphorus, iron, magnesium, calcium, vitamin B1, and selenium; however, turkey meat has more vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 195 times more manganese than turkey meat. Chia seeds have 2.723mg of manganese, while turkey meat has 0.014mg.
  • Chia seeds have a higher glycemic index than turkey meat.

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

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1016.7%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +70.3%
Contains more IronIron +608.3%
Contains more CopperCopper +893.5%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +285.7%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +19350%
Contains more SeleniumSelenium +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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 +614.3%
Contains more Vitamin B1Vitamin B1 +1277.8%
Contains more FolateFolate +444.4%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~9.573mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +316%
Contains more CarbsCarbs +70100%
Contains more OtherOther +900%
Contains more ProteinProtein +72.6%
Contains more WaterWater +995.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 Poly. FatPolyunsaturated fat +1016.8%
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated 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.
Chia seeds Turkey meat
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Chia seeds Turkey meat DV% diff.
Polyunsaturated fat 23.665g 2.119g 144%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.014mg 118%
Copper 0.924mg 0.093mg 92%
Phosphorus 860mg 223mg 91%
Iron 7.72mg 1.09mg 83%
Magnesium 335mg 30mg 73%
Calcium 631mg 14mg 62%
Vitamin B1 0.62mg 0.045mg 48%
Vitamin B6 0.616mg 47%
Selenium 55.2µg 29.8µg 46%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Fats 30.74g 7.39g 36%
Protein 16.54g 28.55g 24%
Vitamin B5 0.948mg 19%
Zinc 4.58mg 2.48mg 19%
Choline 87.4mg 16%
Calories 486kcal 189kcal 15%
Carbs 42.12g 0.06g 14%
Folate 49µg 9µg 10%
Vitamin B2 0.17mg 0.281mg 9%
Vitamin B3 8.83mg 9.573mg 5%
Potassium 407mg 239mg 5%
Saturated fat 3.33g 2.155g 5%
Sodium 16mg 103mg 4%
Vitamin E 0.5mg 0.07mg 3%
Vitamin D 0.4µg 2%
Vitamin D 15IU 2%
Vitamin C 1.6mg 0mg 2%
Vitamin A 12µg 1%
Monounsaturated fat 2.309g 2.647g 1%
Net carbs 7.72g 0.06g N/A
Trans fat 0.14g 0.101g N/A
Tryptophan 0.436mg 0.291mg 0%
Threonine 0.709mg 1.004mg 0%
Isoleucine 0.801mg 0.796mg 0%
Leucine 1.371mg 1.925mg 0%
Lysine 0.97mg 2.282mg 0%
Methionine 0.588mg 0.724mg 0%
Phenylalanine 1.016mg 0.903mg 0%
Valine 0.95mg 0.902mg 0%
Histidine 0.531mg 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 17.83g 0.105g N/A
Omega-3 - DPA 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 5.835g 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
50%
Turkey meat
Minerals Daily Need Coverage Score
221%
Chia seeds
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 richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 87mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Chia seeds - 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.