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Turkey meat vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between Turkey meat and Cheese

  • Turkey meat is higher in Vitamin B3, Vitamin B6, Choline, and Iron, yet Cheese is higher in Calcium, Vitamin A, Phosphorus, and Vitamin B2.
  • Cheese covers your daily Saturated Fat needs 84% more than Turkey meat.
  • Turkey meat contains 162 times more Vitamin B3 than Cheese. While Turkey meat contains 9.573mg of Vitamin B3, Cheese contains only 0.059mg.
  • The amount of Sodium in Turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat and skin, cooked, roasted and Cheese, cheddar.

Infographic

Turkey meat vs Cheese 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +214.5%
Contains more IronIron +678.6%
Contains more CopperCopper +210%
Contains less SodiumSodium -84.2%
Contains more CalciumCalcium +4971.4%
Contains more ZincZinc +46.8%
Contains more PhosphorusPhosphorus +104%
Contains more ManganeseManganese +92.9%
~equal in Magnesium ~27mg
~equal in Selenium ~28.5µg

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 0% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Cheese
Cheese
6
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B3Vitamin B3 +16125.4%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin B6Vitamin B6 +833.3%
Contains more CholineCholine +429.7%
Contains more Vitamin AVitamin A +3084.6%
Contains more Vitamin EVitamin E +914.3%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B2Vitamin B2 +52.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~1.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +24.8%
Contains more WaterWater +71.6%
Contains more FatsFats +350.7%
Contains more CarbsCarbs +5050%
Contains more OtherOther +672.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Cheese
Cheese
1
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -88.6%
Contains more Poly. FatPolyunsaturated fat +49.1%
Contains more Mono. FatMonounsaturated Fat +249.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Cheese Opinion
Calories 189kcal 404kcal Cheese
Protein 28.55g 22.87g Turkey meat
Fats 7.39g 33.31g Cheese
Net carbs 0.06g 3.09g Cheese
Carbs 0.06g 3.09g Cheese
Cholesterol 109mg 99mg Cheese
Vitamin D 15IU 24IU Cheese
Magnesium 30mg 27mg Turkey meat
Calcium 14mg 710mg Cheese
Potassium 239mg 76mg Turkey meat
Iron 1.09mg 0.14mg Turkey meat
Sugar 0g 0.48g Turkey meat
Copper 0.093mg 0.03mg Turkey meat
Zinc 2.48mg 3.64mg Cheese
Phosphorus 223mg 455mg Cheese
Sodium 103mg 653mg Turkey meat
Vitamin A 39IU 1242IU Cheese
Vitamin A 12µg 330µg Cheese
Vitamin E 0.07mg 0.71mg Cheese
Vitamin D 0.4µg 0.6µg Cheese
Manganese 0.014mg 0.027mg Cheese
Selenium 29.8µg 28.5µg Turkey meat
Vitamin B1 0.045mg 0.029mg Turkey meat
Vitamin B2 0.281mg 0.428mg Cheese
Vitamin B3 9.573mg 0.059mg Turkey meat
Vitamin B5 0.948mg 0.41mg Turkey meat
Vitamin B6 0.616mg 0.066mg Turkey meat
Vitamin B12 1.02µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 9µg 27µg Cheese
Trans Fat 0.101g 0.917g Turkey meat
Choline 87.4mg 16.5mg Turkey meat
Saturated Fat 2.155g 18.867g Turkey meat
Monounsaturated Fat 2.647g 9.246g Cheese
Polyunsaturated fat 2.119g 1.421g Turkey meat
Tryptophan 0.291mg 0.547mg Cheese
Threonine 1.004mg 1.044mg Cheese
Isoleucine 0.796mg 1.206mg Cheese
Leucine 1.925mg 1.939mg Cheese
Lysine 2.282mg 1.025mg Turkey meat
Methionine 0.724mg 0.547mg Turkey meat
Phenylalanine 0.903mg 1.074mg Cheese
Valine 0.902mg 1.404mg Cheese
Histidine 0.749mg 0.547mg Turkey meat
Omega-3 - EPA 0.008g 0.01g Cheese
Omega-3 - DHA 0.005g 0.001g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g 0.017g Cheese
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0.007g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
50%
Turkey meat
33%
Cheese
Minerals Daily Need Coverage Score
46%
Turkey meat
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 550mg)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 16.712g)
Which food is lower in Cholesterol?
Cheese
Cheese is lower in Cholesterol (difference - 10mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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.
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.