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  6. Turkey meat vs. Chia seeds

Turkey meat vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between Turkey meat and Chia seeds

  • Turkey meat has more Vitamin B12, however, Chia seeds has more Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, and Selenium.
  • Chia seeds's daily need coverage for Fiber is 138% more.

The food varieties used in the comparison are Turkey, whole, meat and skin, cooked, roasted and Seeds, chia seeds, dried.

Infographic

Turkey meat vs Chia seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1016.7%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +70.3%
Contains more IronIron +608.3%
Contains more CopperCopper +893.5%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +285.7%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +19350%
Contains more SeleniumSelenium +85.2%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +38.5%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +1277.8%
Contains more FolateFolate +444.4%
~equal in Vitamin B3 ~8.83mg
~equal in Vitamin K ~µg

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +72.6%
Contains more WaterWater +995.2%
Contains more FatsFats +316%
Contains more CarbsCarbs +70100%
Contains more OtherOther +900%

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -35.3%
Contains more Mono. FatMonounsaturated Fat +14.6%
Contains more Poly. FatPolyunsaturated fat +1016.8%

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 Chia seeds
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Chia seeds Opinion
Calories 189kcal 486kcal Chia seeds
Protein 28.55g 16.54g Turkey meat
Fats 7.39g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 0.06g 7.72g Chia seeds
Carbs 0.06g 42.12g Chia seeds
Cholesterol 109mg 0mg Chia seeds
Vitamin D 15IU Turkey meat
Magnesium 30mg 335mg Chia seeds
Calcium 14mg 631mg Chia seeds
Potassium 239mg 407mg Chia seeds
Iron 1.09mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.093mg 0.924mg Chia seeds
Zinc 2.48mg 4.58mg Chia seeds
Phosphorus 223mg 860mg Chia seeds
Sodium 103mg 16mg Chia seeds
Vitamin A 39IU 54IU Chia seeds
Vitamin A 12µg Turkey meat
Vitamin E 0.07mg 0.5mg Chia seeds
Vitamin D 0.4µg Turkey meat
Manganese 0.014mg 2.723mg Chia seeds
Selenium 29.8µg 55.2µg Chia seeds
Vitamin B1 0.045mg 0.62mg Chia seeds
Vitamin B2 0.281mg 0.17mg Turkey meat
Vitamin B3 9.573mg 8.83mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Folate 9µg 49µg Chia seeds
Trans Fat 0.101g 0.14g Turkey meat
Choline 87.4mg Turkey meat
Saturated Fat 2.155g 3.33g Turkey meat
Monounsaturated Fat 2.647g 2.309g Turkey meat
Polyunsaturated fat 2.119g 23.665g Chia seeds
Tryptophan 0.291mg 0.436mg Chia seeds
Threonine 1.004mg 0.709mg Turkey meat
Isoleucine 0.796mg 0.801mg Chia seeds
Leucine 1.925mg 1.371mg Turkey meat
Lysine 2.282mg 0.97mg Turkey meat
Methionine 0.724mg 0.588mg Turkey meat
Phenylalanine 0.903mg 1.016mg Chia seeds
Valine 0.902mg 0.95mg Chia seeds
Histidine 0.749mg 0.531mg Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - ALA 0.105g 17.83g Chia seeds
Omega-3 - DPA 0.008g 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 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
46%
Turkey meat
221%
Chia seeds

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.175g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 87mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.