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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 RAE, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Turkey meat
Turkey meat
5
:
3
Cheese
Cheese
Contains more Iron +678.6%
Contains more Magnesium +11.1%
Contains more Potassium +214.5%
Contains less Sodium -84.2%
Contains more Copper +210%
Contains more Calcium +4971.4%
Contains more Phosphorus +104%
Contains more Zinc +46.8%
Equal in Magnesium - 27
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Contains more Iron +678.6%
Contains more Magnesium +11.1%
Contains more Potassium +214.5%
Contains less Sodium -84.2%
Contains more Copper +210%
Contains more Calcium +4971.4%
Contains more Phosphorus +104%
Contains more Zinc +46.8%
Equal in Magnesium - 27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Turkey meat
Turkey meat
4
:
7
Cheese
Cheese
Contains more Vitamin B1 +55.2%
Contains more Vitamin B3 +16125.4%
Contains more Vitamin B5 +131.2%
Contains more Vitamin B6 +833.3%
Contains more Vitamin A +3084.6%
Contains more Vitamin E +914.3%
Contains more Vitamin D +50%
Contains more Vitamin B2 +52.3%
Contains more Folate +200%
Contains more Vitamin K +∞%
Equal in Vitamin B12 - 1.1
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%
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B3 +16125.4%
Contains more Vitamin B5 +131.2%
Contains more Vitamin B6 +833.3%
Contains more Vitamin A +3084.6%
Contains more Vitamin E +914.3%
Contains more Vitamin D +50%
Contains more Vitamin B2 +52.3%
Contains more Folate +200%
Contains more Vitamin K +∞%
Equal in Vitamin B12 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Cheese
Cheese
Contains more Protein +24.8%
Contains more Water +71.6%
Contains more Fats +350.7%
Contains more Carbs +5050%
Contains more Other +672.9%
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
Cheese
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 Protein +24.8%
Contains more Water +71.6%
Contains more Fats +350.7%
Contains more Carbs +5050%
Contains more Other +672.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Cheese
Cheese
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +49.1%
Contains more Monounsaturated Fat +249.3%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +49.1%
Contains more Monounsaturated Fat +249.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0.06g 3.09g Cheese
Protein 28.55g 22.87g Turkey meat
Fats 7.39g 33.31g Cheese
Carbs 0.06g 3.09g Cheese
Calories 189kcal 404kcal Cheese
Sugar 0g 0.48g Turkey meat
Calcium 14mg 710mg Cheese
Iron 1.09mg 0.14mg Turkey meat
Magnesium 30mg 27mg Turkey meat
Phosphorus 223mg 455mg Cheese
Potassium 239mg 76mg Turkey meat
Sodium 103mg 653mg Turkey meat
Zinc 2.48mg 3.64mg Cheese
Copper 0.093mg 0.03mg Turkey meat
Vitamin A 39IU 1242IU Cheese
Vitamin A RAE 12µg 330µg Cheese
Vitamin E 0.07mg 0.71mg Cheese
Vitamin D 15IU 24IU Cheese
Vitamin D 0.4µg 0.6µg Cheese
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
Folate 9µg 27µg Cheese
Vitamin B12 1.02µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
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
Cholesterol 109mg 99mg Cheese
Trans Fat 0.101g 0.917g Turkey meat
Saturated Fat 2.155g 18.867g Turkey meat
Omega-3 - DHA 0.005g 0.001g Turkey meat
Omega-3 - EPA 0.008g 0.01g Cheese
Omega-3 - DPA 0.008g 0.017g Cheese
Monounsaturated Fat 2.647g 9.246g Cheese
Polyunsaturated fat 2.119g 1.421g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0.007g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
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
Turkey meat Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Turkey meat
35%
Cheese
Minerals Daily Need Coverage Score
37%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.