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  6. Turkey meat vs. Flax seeds

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

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What are the main differences between Turkey meat and Flax seeds?

  • Turkey meat is richer in Vitamin B12, and Vitamin B3, yet Flax seeds are richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron.
  • Flax seeds' daily need coverage for Vitamin B1 is 133% higher.
  • Flax seeds contain less Cholesterol.

We used Turkey, whole, meat and skin, cooked, roasted and Seeds, flaxseed types in this comparison.

Infographic

Turkey meat vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +17.3%
Contains more MagnesiumMagnesium +1206.7%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +240.2%
Contains more IronIron +425.7%
Contains more CopperCopper +1211.8%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -70.9%
Contains more ManganeseManganese +17628.6%

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% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin B1Vitamin B1 +3553.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
~equal in Vitamin B5 ~0.985mg
~equal in Choline ~78.7mg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +56.1%
Contains more WaterWater +812.6%
Contains more FatsFats +470.5%
Contains more CarbsCarbs +48033.3%
Contains more OtherOther +672.9%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -41.2%
Contains more Mono. FatMonounsaturated Fat +184.4%
Contains more Poly. FatPolyunsaturated fat +1255.8%

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

All nutrients comparison - raw data values

Nutrient Turkey meat Flax seeds Opinion
Calories 189kcal 534kcal Flax seeds
Protein 28.55g 18.29g Turkey meat
Fats 7.39g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 0.06g 1.58g Flax seeds
Carbs 0.06g 28.88g Flax seeds
Cholesterol 109mg 0mg Flax seeds
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 392mg Flax seeds
Calcium 14mg 255mg Flax seeds
Potassium 239mg 813mg Flax seeds
Iron 1.09mg 5.73mg Flax seeds
Sugar 0g 1.55g Turkey meat
Fiber 0g 27.3g Flax seeds
Copper 0.093mg 1.22mg Flax seeds
Zinc 2.48mg 4.34mg Flax seeds
Phosphorus 223mg 642mg Flax seeds
Sodium 103mg 30mg Flax seeds
Vitamin A 39IU 0IU Turkey meat
Vitamin A 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.31mg Flax seeds
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg 2.482mg Flax seeds
Selenium 29.8µg 25.4µg Turkey meat
Vitamin B1 0.045mg 1.644mg Flax seeds
Vitamin B2 0.281mg 0.161mg Turkey meat
Vitamin B3 9.573mg 3.08mg Turkey meat
Vitamin B5 0.948mg 0.985mg Flax seeds
Vitamin B6 0.616mg 0.473mg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 4.3µg Flax seeds
Folate 9µg 87µg Flax seeds
Trans Fat 0.101g Flax seeds
Choline 87.4mg 78.7mg Turkey meat
Saturated Fat 2.155g 3.663g Turkey meat
Monounsaturated Fat 2.647g 7.527g Flax seeds
Polyunsaturated fat 2.119g 28.73g Flax seeds
Tryptophan 0.291mg 0.297mg Flax seeds
Threonine 1.004mg 0.766mg Turkey meat
Isoleucine 0.796mg 0.896mg Flax seeds
Leucine 1.925mg 1.235mg Turkey meat
Lysine 2.282mg 0.862mg Turkey meat
Methionine 0.724mg 0.37mg Turkey meat
Phenylalanine 0.903mg 0.957mg Flax seeds
Valine 0.902mg 1.072mg Flax seeds
Histidine 0.749mg 0.472mg Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - ALA 0.105g 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 Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0.007g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
46%
Turkey meat
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.508g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 73mg)
Which food is richer in minerals?
Flax seeds
Flax 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.