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Turkey meat vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between turkey meat and spelt?

  • Turkey meat is richer in vitamin B12, selenium, and vitamin B6, yet spelt is richer in manganese, copper, fiber, iron, vitamin B1, and phosphorus.
  • Spelt's daily need coverage for manganese is 129% higher.
  • Spelt contains less cholesterol.
  • Turkey meat has a lower glycemic index than spelt.

We used Turkey, whole, meat, and skin, cooked, roasted and Spelt, uncooked types in this comparison.

Infographic

Turkey meat vs Spelt 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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more SeleniumSelenium +154.7%
Contains more MagnesiumMagnesium +353.3%
Contains more CalciumCalcium +92.9%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +307.3%
Contains more CopperCopper +449.5%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +79.8%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +21207.1%

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%
Spelt
5
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% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +148.7%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B6Vitamin B6 +167.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1028.6%
Contains more Vitamin B1Vitamin B1 +708.9%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Turkey meat Spelt DV% diff.
Manganese 0.014mg 2.983mg 129%
Copper 0.093mg 0.511mg 46%
Vitamin B12 1.02µg 0µg 43%
Fiber 0g 10.7g 43%
Iron 1.09mg 4.44mg 42%
Cholesterol 109mg 0mg 36%
Selenium 29.8µg 11.7µg 33%
Vitamin B6 0.616mg 0.23mg 30%
Protein 28.55g 14.57g 28%
Vitamin B1 0.045mg 0.364mg 27%
Magnesium 30mg 136mg 25%
Phosphorus 223mg 401mg 25%
Carbs 0.06g 70.19g 23%
Starch 53.92g 22%
Vitamin B3 9.573mg 6.843mg 17%
Choline 87.4mg 16%
Vitamin B2 0.281mg 0.113mg 13%
Folate 9µg 45µg 9%
Saturated fat 2.155g 0.406g 8%
Fats 7.39g 2.43g 8%
Calories 189kcal 338kcal 7%
Zinc 2.48mg 3.28mg 7%
Polyunsaturated fat 2.119g 1.258g 6%
Monounsaturated fat 2.647g 0.445g 6%
Vitamin E 0.07mg 0.79mg 5%
Sodium 103mg 8mg 4%
Potassium 239mg 388mg 4%
Vitamin K 0µg 3.6µg 3%
Vitamin D 15IU 2%
Vitamin D 0.4µg 2%
Vitamin B5 0.948mg 1.068mg 2%
Calcium 14mg 27mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 59.49g N/A
Sugar 0g 6.82g N/A
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.132mg 0%
Threonine 1.004mg 0.443mg 0%
Isoleucine 0.796mg 0.552mg 0%
Leucine 1.925mg 1.07mg 0%
Lysine 2.282mg 0.409mg 0%
Methionine 0.724mg 0.258mg 0%
Phenylalanine 0.903mg 0.737mg 0%
Valine 0.902mg 0.681mg 0%
Histidine 0.749mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g 0.065g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g 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

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
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +96%
Contains more FatsFats +204.1%
Contains more WaterWater +476.4%
Contains more CarbsCarbs +116883.3%
Contains more OtherOther +272.9%

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
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +494.8%
Contains more Poly. FatPolyunsaturated fat +68.4%
Contains less Sat. FatSaturated fat -81.2%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.