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Turkey meat vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between Turkey meat and Brazil nut

  • Turkey meat is richer in Vitamin B3, Vitamin B12, and Vitamin B6, yet Brazil nut is richer in Selenium, Copper, Magnesium, Phosphorus, Manganese, and Vitamin B1.
  • Daily need coverage for Selenium from Brazil nut is 3431% higher.
  • Turkey meat contains less Saturated Fat.

Food types used in this article are Turkey, whole, meat and skin, cooked, roasted and Nuts, brazilnuts, dried, unblanched.

Infographic

Turkey meat vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1153.3%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +175.7%
Contains more IronIron +122.9%
Contains more CopperCopper +1774.2%
Contains more ZincZinc +63.7%
Contains more PhosphorusPhosphorus +225.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +8635.7%
Contains more SeleniumSelenium +6332.9%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +702.9%
Contains more Vitamin B3Vitamin B3 +3145.1%
Contains more Vitamin B5Vitamin B5 +415.2%
Contains more Vitamin B6Vitamin B6 +509.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +203.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +7971.4%
Contains more Vitamin B1Vitamin B1 +1271.1%
Contains more FolateFolate +144.4%
~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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +99.4%
Contains more WaterWater +1757.3%
Contains more FatsFats +808%
Contains more CarbsCarbs +19466.7%
Contains more OtherOther +612.5%

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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -86.6%
Contains more Mono. FatMonounsaturated Fat +802.1%
Contains more Poly. FatPolyunsaturated fat +1051.4%

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 Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Turkey meat Brazil nut Opinion
Calories 189kcal 659kcal Brazil nut
Protein 28.55g 14.32g Turkey meat
Fats 7.39g 67.1g Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Net carbs 0.06g 4.24g Brazil nut
Carbs 0.06g 11.74g Brazil nut
Cholesterol 109mg 0mg Brazil nut
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 376mg Brazil nut
Calcium 14mg 160mg Brazil nut
Potassium 239mg 659mg Brazil nut
Iron 1.09mg 2.43mg Brazil nut
Sugar 0g 2.33g Turkey meat
Fiber 0g 7.5g Brazil nut
Copper 0.093mg 1.743mg Brazil nut
Zinc 2.48mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 223mg 725mg Brazil nut
Sodium 103mg 3mg Brazil nut
Vitamin A 39IU 0IU Turkey meat
Vitamin A 12µg 0µg Turkey meat
Vitamin E 0.07mg 5.65mg Brazil nut
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg 1.223mg Brazil nut
Selenium 29.8µg 1917µg Brazil nut
Vitamin B1 0.045mg 0.617mg Brazil nut
Vitamin B2 0.281mg 0.035mg Turkey meat
Vitamin B3 9.573mg 0.295mg Turkey meat
Vitamin B5 0.948mg 0.184mg Turkey meat
Vitamin B6 0.616mg 0.101mg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Folate 9µg 22µg Brazil nut
Trans Fat 0.101g Brazil nut
Choline 87.4mg 28.8mg Turkey meat
Saturated Fat 2.155g 16.134g Turkey meat
Monounsaturated Fat 2.647g 23.879g Brazil nut
Polyunsaturated fat 2.119g 24.399g Brazil nut
Tryptophan 0.291mg 0.135mg Turkey meat
Threonine 1.004mg 0.365mg Turkey meat
Isoleucine 0.796mg 0.518mg Turkey meat
Leucine 1.925mg 1.19mg Turkey meat
Lysine 2.282mg 0.49mg Turkey meat
Methionine 0.724mg 1.124mg Brazil nut
Phenylalanine 0.903mg 0.639mg Turkey meat
Valine 0.902mg 0.76mg Turkey meat
Histidine 0.749mg 0.409mg Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - ALA 0.105g 0.018g 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 0.018g Brazil nut
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0g Turkey meat
Omega-6 - Linoleic acid 1.841g 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
46%
Turkey meat
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 13.979g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 10)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $1.4)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 100mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.