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  6. Turkey meat vs. Coconut

Turkey meat vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between turkey meat and coconut

  • Turkey meat has more vitamin B3, vitamin B6, vitamin B12, selenium, and vitamin B2; however, coconut is richer in manganese, copper, and fiber.
  • Coconut covers your daily saturated fat needs 138% more than turkey meat.
  • Coconut contains less cholesterol.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of turkey meat is 0.

Specific food types used in this comparison are Turkey, whole, meat and skin, cooked, roasted and Nuts, coconut meat, raw.

Infographic

Turkey meat vs Coconut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more ZincZinc +125.5%
Contains more PhosphorusPhosphorus +97.3%
Contains more SeleniumSelenium +195%
Contains more PotassiumPotassium +49%
Contains more IronIron +122.9%
Contains more CopperCopper +367.7%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +10614.3%
~equal in Magnesium ~32mg
~equal in Calcium ~14mg

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%
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1305%
Contains more Vitamin B3Vitamin B3 +1672.8%
Contains more Vitamin B5Vitamin B5 +216%
Contains more Vitamin B6Vitamin B6 +1040.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +622.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.9%

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +757.4%
Contains more WaterWater +35.2%
Contains more FatsFats +353.2%
Contains more CarbsCarbs +25283.3%
Contains more OtherOther +100%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +85.8%
Contains more Poly. FatPolyunsaturated fat +479%

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 Coconut
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Coconut DV% diff.
Saturated fat 2.155g 29.698g 125%
Manganese 0.014mg 1.5mg 65%
Vitamin B3 9.573mg 0.54mg 56%
Protein 28.55g 3.33g 50%
Vitamin B6 0.616mg 0.054mg 43%
Vitamin B12 1.02µg 0µg 43%
Fats 7.39g 33.49g 40%
Copper 0.093mg 0.435mg 38%
Fiber 0g 9g 36%
Selenium 29.8µg 10.1µg 36%
Cholesterol 109mg 0mg 36%
Vitamin B2 0.281mg 0.02mg 20%
Iron 1.09mg 2.43mg 17%
Phosphorus 223mg 113mg 16%
Choline 87.4mg 12.1mg 14%
Zinc 2.48mg 1.1mg 13%
Vitamin B5 0.948mg 0.3mg 13%
Polyunsaturated fat 2.119g 0.366g 12%
Calories 189kcal 354kcal 8%
Carbs 0.06g 15.23g 5%
Vitamin C 0mg 3.3mg 4%
Sodium 103mg 20mg 4%
Folate 9µg 26µg 4%
Monounsaturated fat 2.647g 1.425g 3%
Potassium 239mg 356mg 3%
Vitamin D 15IU 0IU 2%
Vitamin B1 0.045mg 0.066mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.07mg 0.24mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 6.23g N/A
Magnesium 30mg 32mg 0%
Calcium 14mg 14mg 0%
Sugar 0g 6.23g N/A
Vitamin K 0µg 0.2µg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.039mg 0%
Threonine 1.004mg 0.121mg 0%
Isoleucine 0.796mg 0.131mg 0%
Leucine 1.925mg 0.247mg 0%
Lysine 2.282mg 0.147mg 0%
Methionine 0.724mg 0.062mg 0%
Phenylalanine 0.903mg 0.169mg 0%
Valine 0.902mg 0.202mg 0%
Histidine 0.749mg 0.077mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g 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 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Coconut
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
50%
Turkey meat
8%
Coconut
Minerals Daily Need Coverage Score
46%
Turkey meat
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 27.543g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 59)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 83mg)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.