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Turkey meat vs. Heart of palm — In-Depth Nutrition Comparison

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How are Turkey meat and Heart of palm different?

  • Turkey meat is richer in Vitamin B3, Selenium, Vitamin B12, Choline, and Phosphorus, while Heart of palm is higher in Copper, Potassium, Vitamin B6, and Zinc.
  • Heart of palm covers your daily need of Copper 61% more than Turkey meat.
  • Heart of palm is lower in Cholesterol.

Turkey, whole, meat and skin, cooked, roasted and Hearts of palm, raw types were used in this article.

Infographic

Turkey meat vs Heart of palm infographic
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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.
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +200%
Contains more PhosphorusPhosphorus +59.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4157.1%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +655.6%
Contains more IronIron +55%
Contains more CopperCopper +592.5%
Contains more ZincZinc +50.4%
Contains less SodiumSodium -86.4%

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%
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 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +56.1%
Contains more Vitamin B3Vitamin B3 +963.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +74.4%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more FolateFolate +166.7%
~equal in Vitamin K ~0µg

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +957.4%
Contains more FatsFats +3595%
Contains more CarbsCarbs +42583.3%
Contains more OtherOther +314.6%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated Fat: Sat. Fat 0.046 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated Fat +52840%
Contains more Poly. FatPolyunsaturated fat +2280.9%
Contains less Sat. FatSaturated Fat -97.9%

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 Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Heart of palm Opinion
Calories 189kcal 115kcal Turkey meat
Protein 28.55g 2.7g Turkey meat
Fats 7.39g 0.2g Turkey meat
Vitamin C 0mg 8mg Heart of palm
Net carbs 0.06g 24.11g Heart of palm
Carbs 0.06g 25.61g Heart of palm
Cholesterol 109mg 0mg Heart of palm
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 10mg Turkey meat
Calcium 14mg 18mg Heart of palm
Potassium 239mg 1806mg Heart of palm
Iron 1.09mg 1.69mg Heart of palm
Sugar 0g 17.16g Turkey meat
Fiber 0g 1.5g Heart of palm
Copper 0.093mg 0.644mg Heart of palm
Zinc 2.48mg 3.73mg Heart of palm
Phosphorus 223mg 140mg Turkey meat
Sodium 103mg 14mg Heart of palm
Vitamin A 39IU 68IU Heart of palm
Vitamin A 12µg 3µg Turkey meat
Vitamin E 0.07mg 0.5mg Heart of palm
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg Turkey meat
Selenium 29.8µg 0.7µg Turkey meat
Vitamin B1 0.045mg 0.05mg Heart of palm
Vitamin B2 0.281mg 0.18mg Turkey meat
Vitamin B3 9.573mg 0.9mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg 0.81mg Heart of palm
Vitamin B12 1.02µg 0µg Turkey meat
Folate 9µg 24µg Heart of palm
Trans Fat 0.101g 0g Heart of palm
Choline 87.4mg 0mg Turkey meat
Saturated Fat 2.155g 0.046g Heart of palm
Monounsaturated Fat 2.647g 0.005g Turkey meat
Polyunsaturated fat 2.119g 0.089g Turkey meat
Tryptophan 0.291mg Turkey meat
Threonine 1.004mg Turkey meat
Isoleucine 0.796mg Turkey meat
Leucine 1.925mg Turkey meat
Lysine 2.282mg Turkey meat
Methionine 0.724mg Turkey meat
Phenylalanine 0.903mg Turkey meat
Valine 0.902mg Turkey meat
Histidine 0.749mg Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
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 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 Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
46%
Turkey meat
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 2.109g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.