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Turkey meat vs. Oatmeal — In-Depth Nutrition Comparison

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How are turkey meat and oatmeal different?

  • Turkey meat is higher in selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and zinc; however, oatmeal is richer in iron, manganese, and vitamin B1.
  • Daily need coverage for iron for oatmeal is 61% higher.
  • Oatmeal has less cholesterol.
  • Turkey meat has a lower glycemic index (0) than oatmeal (79).

Turkey, whole, meat and skin, cooked, roasted and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Turkey meat vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +291.8%
Contains more CopperCopper +40.9%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +189.6%
Contains more SeleniumSelenium +496%
Contains more CalciumCalcium +471.4%
Contains more IronIron +446.8%
Contains less SodiumSodium -52.4%
Contains more ManganeseManganese +3885.7%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +216.5%
Contains more Vitamin B5Vitamin B5 +199.1%
Contains more Vitamin B6Vitamin B6 +112.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1759.6%
Contains more Vitamin AVitamin A +983.3%
Contains more Vitamin B1Vitamin B1 +477.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +388.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.07mg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +1104.6%
Contains more FatsFats +443.4%
Contains more CarbsCarbs +19350%
Contains more WaterWater +32.3%
Contains more OtherOther +18.8%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +577%
Contains more Poly. FatPolyunsaturated fat +397.4%
Contains less Sat. FatSaturated fat -89.5%

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 Oatmeal
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 Oatmeal DV% diff.
Iron 1.09mg 5.96mg 61%
Protein 28.55g 2.37g 52%
Selenium 29.8µg 5µg 45%
Vitamin B12 1.02µg 0µg 43%
Vitamin B3 9.573mg 3.025mg 41%
Cholesterol 109mg 0mg 36%
Vitamin B6 0.616mg 0.29mg 25%
Manganese 0.014mg 0.558mg 24%
Phosphorus 223mg 77mg 21%
Vitamin B1 0.045mg 0.26mg 18%
Zinc 2.48mg 0.62mg 17%
Choline 87.4mg 4.7mg 15%
Vitamin A 12µg 130µg 13%
Vitamin B5 0.948mg 0.317mg 13%
Polyunsaturated fat 2.119g 0.426g 11%
Fats 7.39g 1.36g 9%
Folate 9µg 44µg 9%
Saturated fat 2.155g 0.226g 9%
Calcium 14mg 80mg 7%
Fiber 0g 1.7g 7%
Monounsaturated fat 2.647g 0.391g 6%
Calories 189kcal 68kcal 6%
Potassium 239mg 61mg 5%
Vitamin B2 0.281mg 0.215mg 5%
Starch 10.37g 4%
Carbs 0.06g 11.67g 4%
Copper 0.093mg 0.066mg 3%
Vitamin D 0.4µg 0µg 2%
Sodium 103mg 49mg 2%
Vitamin D 15IU 0IU 2%
Magnesium 30mg 26mg 1%
Net carbs 0.06g 9.97g N/A
Sugar 0g 0.46g N/A
Vitamin E 0.07mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.101g 0.003g N/A
Tryptophan 0.291mg 0.04mg 0%
Threonine 1.004mg 0.083mg 0%
Isoleucine 0.796mg 0.105mg 0%
Leucine 1.925mg 0.2mg 0%
Lysine 2.282mg 0.135mg 0%
Methionine 0.724mg 0.04mg 0%
Phenylalanine 0.903mg 0.13mg 0%
Valine 0.902mg 0.151mg 0%
Histidine 0.749mg 0.057mg 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 Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
46%
Turkey meat
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.929g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.