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  6. Turkey meat vs. Onion

Turkey meat vs. Onion — In-Depth Nutrition Comparison

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How are turkey meat and onions different?

  • Turkey meat is higher than onions in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, vitamin B2, vitamin B5, and choline.
  • Turkey meat covers your daily need for vitamin B3, 59% more than onions.
  • Onions are lower in cholesterol.
  • Onions have a higher glycemic index (15) than turkey meat (0).

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

Infographic

Turkey meat vs Onion infographic
Infographic link

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%
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +63.7%
Contains more IronIron +419%
Contains more CopperCopper +138.5%
Contains more ZincZinc +1358.8%
Contains more PhosphorusPhosphorus +669%
Contains more SeleniumSelenium +5860%
Contains more CalciumCalcium +64.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +821.4%

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +940.7%
Contains more Vitamin B3Vitamin B3 +8152.6%
Contains more Vitamin B5Vitamin B5 +670.7%
Contains more Vitamin B6Vitamin B6 +413.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1332.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%
~equal in Vitamin B1 ~0.046mg

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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +2495.5%
Contains more FatsFats +7290%
Contains more OtherOther +37.1%
Contains more CarbsCarbs +15466.7%
Contains more WaterWater +40.3%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +20261.5%
Contains more Poly. FatPolyunsaturated fat +12364.7%
Contains less Sat. FatSaturated fat -98.1%

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

All nutrients comparison - raw data values

Nutrient Turkey meat Onion DV% diff.
Vitamin B3 9.573mg 0.116mg 59%
Protein 28.55g 1.1g 55%
Selenium 29.8µg 0.5µg 53%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.12mg 38%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 29mg 28%
Zinc 2.48mg 0.17mg 21%
Vitamin B2 0.281mg 0.027mg 20%
Vitamin B5 0.948mg 0.123mg 17%
Choline 87.4mg 6.1mg 15%
Polyunsaturated fat 2.119g 0.017g 14%
Iron 1.09mg 0.21mg 11%
Fats 7.39g 0.1g 11%
Saturated fat 2.155g 0.042g 10%
Vitamin C 0mg 7.4mg 8%
Monounsaturated fat 2.647g 0.013g 7%
Calories 189kcal 40kcal 7%
Fiber 0g 1.7g 7%
Copper 0.093mg 0.039mg 6%
Manganese 0.014mg 0.129mg 5%
Magnesium 30mg 10mg 5%
Sodium 103mg 4mg 4%
Potassium 239mg 146mg 3%
Folate 9µg 19µg 3%
Carbs 0.06g 9.34g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Fructose 1.29g 2%
Vitamin A 12µg 0µg 1%
Calcium 14mg 23mg 1%
Net carbs 0.06g 7.64g N/A
Sugar 0g 4.24g N/A
Vitamin E 0.07mg 0.02mg 0%
Vitamin B1 0.045mg 0.046mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.014mg 0%
Threonine 1.004mg 0.021mg 0%
Isoleucine 0.796mg 0.014mg 0%
Leucine 1.925mg 0.025mg 0%
Lysine 2.282mg 0.039mg 0%
Methionine 0.724mg 0.002mg 0%
Phenylalanine 0.903mg 0.025mg 0%
Valine 0.902mg 0.021mg 0%
Histidine 0.749mg 0.014mg 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 0g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
46%
Turkey meat
8%
Onion

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 99mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 2.113g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.