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Turkey meat vs. Lettuce — In-Depth Nutrition Comparison

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How are turkey meat and lettuce different?

  • Turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, and vitamin B5; however, lettuce is richer in vitamin A and vitamin K.
  • Daily need coverage for vitamin A for lettuce is 147% higher.
  • Lettuce has less cholesterol.
  • Turkey meat has a lower glycemic index (0) than lettuce (32).

Turkey, whole, meat and skin, cooked, roasted and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Turkey meat vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +130.8%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +26.7%
Contains more CopperCopper +220.7%
Contains more ZincZinc +1277.8%
Contains more PhosphorusPhosphorus +669%
Contains more SeleniumSelenium +4866.7%
Contains more CalciumCalcium +157.1%
Contains less SodiumSodium -72.8%
Contains more ManganeseManganese +1685.7%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +251.3%
Contains more Vitamin B3Vitamin B3 +2452.8%
Contains more Vitamin B5Vitamin B5 +607.5%
Contains more Vitamin B6Vitamin B6 +584.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +542.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2983.3%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +322.2%

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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1999.3%
Contains more FatsFats +4826.7%
Contains more CarbsCarbs +4683.3%
Contains more WaterWater +49.5%
Contains more OtherOther +33.3%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +44016.7%
Contains more Poly. FatPolyunsaturated fat +2484.1%
Contains less Sat. FatSaturated fat -99.1%

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 Lettuce
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Lettuce DV% diff.
Vitamin K 0µg 126.3µg 105%
Vitamin B3 9.573mg 0.375mg 57%
Protein 28.55g 1.36g 54%
Selenium 29.8µg 0.6µg 53%
Vitamin B12 1.02µg 0µg 43%
Vitamin A 12µg 370µg 40%
Vitamin B6 0.616mg 0.09mg 40%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 29mg 28%
Zinc 2.48mg 0.18mg 21%
Vitamin B5 0.948mg 0.134mg 16%
Vitamin B2 0.281mg 0.08mg 15%
Polyunsaturated fat 2.119g 0.082g 14%
Choline 87.4mg 13.6mg 13%
Fats 7.39g 0.15g 11%
Saturated fat 2.155g 0.02g 10%
Vitamin C 0mg 9.2mg 10%
Manganese 0.014mg 0.25mg 10%
Calories 189kcal 15kcal 9%
Copper 0.093mg 0.029mg 7%
Monounsaturated fat 2.647g 0.006g 7%
Folate 9µg 38µg 7%
Fiber 0g 1.3g 5%
Magnesium 30mg 13mg 4%
Sodium 103mg 28mg 3%
Iron 1.09mg 0.86mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Calcium 14mg 36mg 2%
Vitamin B1 0.045mg 0.07mg 2%
Fructose 0.43g 1%
Potassium 239mg 194mg 1%
Carbs 0.06g 2.87g 1%
Vitamin E 0.07mg 0.22mg 1%
Net carbs 0.06g 1.57g N/A
Sugar 0g 0.78g N/A
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.009mg 0%
Threonine 1.004mg 0.059mg 0%
Isoleucine 0.796mg 0.084mg 0%
Leucine 1.925mg 0.079mg 0%
Lysine 2.282mg 0.084mg 0%
Methionine 0.724mg 0.016mg 0%
Phenylalanine 0.903mg 0.055mg 0%
Valine 0.902mg 0.07mg 0%
Histidine 0.749mg 0.022mg 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 Lettuce
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
45%
Lettuce
Minerals Daily Need Coverage Score
46%
Turkey meat
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 2.135g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.5)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.