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Turkey meat vs. Cheese — In-Depth Nutrition Comparison

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A recap on the differences between turkey meat and cheese

  • Turkey meat is higher in vitamin B3, vitamin B6, choline, and iron, yet cheese is higher in calcium, phosphorus, vitamin A, 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% 4% 1.4% 6% 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% 110% 14% 9% 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 +2650%
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

All nutrients comparison - raw data values

Nutrient Turkey meat Cheese DV% diff.
Saturated fat 2.155g 18.867g 76%
Calcium 14mg 710mg 70%
Vitamin B3 9.573mg 0.059mg 59%
Vitamin B6 0.616mg 0.066mg 42%
Fats 7.39g 33.31g 40%
Vitamin A 12µg 330µg 35%
Phosphorus 223mg 455mg 33%
Sodium 103mg 653mg 24%
Monounsaturated fat 2.647g 9.246g 16%
Choline 87.4mg 16.5mg 13%
Iron 1.09mg 0.14mg 12%
Protein 28.55g 22.87g 11%
Zinc 2.48mg 3.64mg 11%
Vitamin B2 0.281mg 0.428mg 11%
Vitamin B5 0.948mg 0.41mg 11%
Calories 189kcal 404kcal 11%
Copper 0.093mg 0.03mg 7%
Potassium 239mg 76mg 5%
Folate 9µg 27µg 5%
Polyunsaturated fat 2.119g 1.421g 5%
Vitamin E 0.07mg 0.71mg 4%
Vitamin B12 1.02µg 1.1µg 3%
Cholesterol 109mg 99mg 3%
Selenium 29.8µg 28.5µg 2%
Vitamin K 0µg 2.4µg 2%
Vitamin B1 0.045mg 0.029mg 1%
Manganese 0.014mg 0.027mg 1%
Vitamin D 0.4µg 0.6µg 1%
Magnesium 30mg 27mg 1%
Vitamin D 15IU 24IU 1%
Carbs 0.06g 3.09g 1%
Net carbs 0.06g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.101g 0.917g N/A
Tryptophan 0.291mg 0.547mg 0%
Threonine 1.004mg 1.044mg 0%
Isoleucine 0.796mg 1.206mg 0%
Leucine 1.925mg 1.939mg 0%
Lysine 2.282mg 1.025mg 0%
Methionine 0.724mg 0.547mg 0%
Phenylalanine 0.903mg 1.074mg 0%
Valine 0.902mg 1.404mg 0%
Histidine 0.749mg 0.547mg 0%
Omega-3 - EPA 0.008g 0.01g N/A
Omega-3 - DHA 0.005g 0.001g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0.017g 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 0.007g N/A
Omega-6 - Linoleic acid 1.841g N/A

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%

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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.