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  6. Flax seeds vs. Turkey meat

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

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What are the main differences between flax seeds and turkey meat?

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron, yet turkey meat is richer in vitamin B12 and vitamin B3.
  • Flax seeds' daily need coverage for vitamin B1 is 133% higher.

We used Seeds, flaxseed and Turkey, whole, meat and skin, cooked, roasted types in this comparison.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1206.7%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +240.2%
Contains more IronIron +425.7%
Contains more CopperCopper +1211.8%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -70.9%
Contains more ManganeseManganese +17628.6%
Contains more SeleniumSelenium +17.3%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +342.9%
Contains more Vitamin B1Vitamin B1 +3553.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.1%
~equal in Vitamin B5 ~0.948mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +470.5%
Contains more CarbsCarbs +48033.3%
Contains more OtherOther +672.9%
Contains more ProteinProtein +56.1%
Contains more WaterWater +812.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +184.4%
Contains more Poly. FatPolyunsaturated fat +1255.8%
Contains less Sat. FatSaturated fat -41.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Turkey meat DV% diff.
Polyunsaturated fat 28.73g 2.119g 177%
Vitamin B1 1.644mg 0.045mg 133%
Copper 1.22mg 0.093mg 125%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.014mg 107%
Magnesium 392mg 30mg 86%
Phosphorus 642mg 223mg 60%
Iron 5.73mg 1.09mg 58%
Fats 42.16g 7.39g 53%
Vitamin B12 0µg 1.02µg 43%
Vitamin B3 3.08mg 9.573mg 41%
Cholesterol 0mg 109mg 36%
Calcium 255mg 14mg 24%
Protein 18.29g 28.55g 21%
Folate 87µg 9µg 20%
Potassium 813mg 239mg 17%
Zinc 4.34mg 2.48mg 17%
Calories 534kcal 189kcal 17%
Monounsaturated fat 7.527g 2.647g 12%
Vitamin B6 0.473mg 0.616mg 11%
Carbs 28.88g 0.06g 10%
Vitamin B2 0.161mg 0.281mg 9%
Selenium 25.4µg 29.8µg 8%
Saturated fat 3.663g 2.155g 7%
Vitamin K 4.3µg 0µg 4%
Sodium 30mg 103mg 3%
Vitamin D 0µg 0.4µg 2%
Choline 78.7mg 87.4mg 2%
Vitamin D 0IU 15IU 2%
Vitamin E 0.31mg 0.07mg 2%
Vitamin B5 0.985mg 0.948mg 1%
Vitamin A 0µg 12µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0.06g N/A
Sugar 1.55g 0g N/A
Trans fat 0.101g N/A
Tryptophan 0.297mg 0.291mg 0%
Threonine 0.766mg 1.004mg 0%
Isoleucine 0.896mg 0.796mg 0%
Leucine 1.235mg 1.925mg 0%
Lysine 0.862mg 2.282mg 0%
Methionine 0.37mg 0.724mg 0%
Phenylalanine 0.957mg 0.903mg 0%
Valine 1.072mg 0.902mg 0%
Histidine 0.472mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 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 0.007g 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
50%
Turkey meat
Minerals Daily Need Coverage Score
191%
Flax seeds
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 1.508g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 73mg)
Which food is richer in minerals?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.