Turkey meat vs. Hamburger — In-Depth Nutrition Comparison

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What are the main differences between turkey meat and hamburgers?

Turkey meat is richer in vitamin B6, vitamin B3, vitamin B5, and phosphorus, yet hamburgers are richer in iron, vitamin B12, and vitamin B1.
Turkey meat's daily need coverage for vitamin B6 is 32% higher.
Turkey meat has 3 times more vitamin B5 than hamburgers. Turkey meat has 0.948mg of vitamin B5, while hamburgers have 0.31mg.
Hamburgers contain less cholesterol.
Turkey meat has a lower glycemic index than hamburgers.

We used Turkey, whole, meat, and skin, cooked, roasted and Fast foods, hamburger; double, regular, patty; plain types in this comparison.

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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.

Turkey meat

Hamburger

Contains more MagnesiumMagnesium	+50%
Contains more PhosphorusPhosphorus	+64%
Contains less SodiumSodium	-75.1%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+628.6%
Contains more IronIron	+164.2%
Contains more ZincZinc	+15.7%
Contains more ManganeseManganese	+1450%

~equal in Potassium ~226mg

~equal in Copper ~0.091mg

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.

Turkey meat

Hamburger

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+12.4%
Contains more Vitamin B3Vitamin B3	+78.4%
Contains more Vitamin B5Vitamin B5	+205.8%
Contains more Vitamin B6Vitamin B6	+203.4%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+382.2%
Contains more Vitamin B12Vitamin B12	+41.2%
Contains more FolateFolate	+522.2%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	29.8µg		54%
Vitamin B6	0.616mg	0.203mg	32%
Vitamin B3	9.573mg	5.365mg	26%
Protein	28.55g	17.08g	23%
Iron	1.09mg	2.88mg	22%
Cholesterol	109mg	47mg	21%
Vitamin B12	1.02µg	1.44µg	18%
Choline	87.4mg		16%
Vitamin B1	0.045mg	0.217mg	14%
Sodium	103mg	414mg	14%
Saturated fat	2.155g	5.096g	13%
Vitamin B5	0.948mg	0.31mg	13%
Phosphorus	223mg	136mg	12%
Folate	9µg	56µg	12%
Polyunsaturated fat	2.119g	0.38g	12%
Fats	7.39g	14.36g	11%
Manganese	0.014mg	0.217mg	9%
Calcium	14mg	102mg	9%
Carbs	0.06g	24.1g	8%
Monounsaturated fat	2.647g	5.495g	7%
Calories	189kcal	295kcal	5%
Fiber	0g	0.9g	4%
Zinc	2.48mg	2.87mg	4%
Fructose		2.03g	3%
Vitamin D	0.4µg		2%
Vitamin B2	0.281mg	0.25mg	2%
Magnesium	30mg	20mg	2%
Vitamin D	15IU		2%
Vitamin A	12µg	0µg	1%
Net carbs	0.06g	23.2g	N/A
Potassium	239mg	226mg	0%
Sugar	0g	4.15g	N/A
Copper	0.093mg	0.091mg	0%
Vitamin E	0.07mg		0%
Trans fat	0.101g	0.814g	N/A
Tryptophan	0.291mg	0.206mg	0%
Threonine	1.004mg	0.666mg	0%
Isoleucine	0.796mg	0.716mg	0%
Leucine	1.925mg	1.319mg	0%
Lysine	2.282mg	1.226mg	0%
Methionine	0.724mg	0.37mg	0%
Phenylalanine	0.903mg	0.677mg	0%
Valine	0.902mg	0.823mg	0%
Histidine	0.749mg	0.505mg	0%
Omega-3 - EPA	0.008g		N/A
Omega-3 - DHA	0.005g		N/A
Omega-3 - ALA	0.105g		N/A
Omega-3 - DPA	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	0.014g		N/A
Omega-6 - Linoleic acid	1.841g		N/A