Turkey meat vs. Spinach raw — In-Depth Nutrition Comparison
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Summary of differences between turkey meat and spinach raw
- Turkey meat has more vitamin B3, selenium, vitamin B12, and vitamin B6; however, spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C.
- Spinach raw covers your daily need for vitamin K, 402% more than turkey meat.
- Spinach raw has less cholesterol.
- The glycemic index of spinach raw is higher.
These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Spinach, raw.
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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.
| Contains more ZincZinc | +367.9% |
| Contains more PhosphorusPhosphorus | +355.1% |
| Contains more SeleniumSelenium | +2880% |
| Contains more MagnesiumMagnesium | +163.3% |
| Contains more CalciumCalcium | +607.1% |
| Contains more PotassiumPotassium | +133.5% |
| Contains more IronIron | +148.6% |
| Contains more CopperCopper | +39.8% |
| Contains less SodiumSodium | -23.3% |
| Contains more ManganeseManganese | +6307.1% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +48.7% |
| Contains more Vitamin B3Vitamin B3 | +1222.2% |
| Contains more Vitamin B5Vitamin B5 | +1358.5% |
| Contains more Vitamin B6Vitamin B6 | +215.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +352.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3808.3% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2055.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.55 g
Fats:
7.39 g
Carbs:
0.06 g
Water:
63.52 g
Other:
0.48 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +898.3% |
| Contains more FatsFats | +1794.9% |
| Contains more CarbsCarbs | +5950% |
| Contains more WaterWater | +43.9% |
| Contains more OtherOther | +258.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.155 g
Monounsaturated fat:
Mono. Fat
2.647 g
Polyunsaturated fat:
Poly. Fat
2.119 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +26370% |
| Contains more Poly. FatPolyunsaturated fat | +1184.2% |
| Contains less Sat. FatSaturated fat | -97.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 482.9µg | 402% |
| Vitamin B3 | 9.573mg | 0.724mg | 55% |
| Selenium | 29.8µg | 1µg | 52% |
| Protein | 28.55g | 2.86g | 51% |
| Vitamin A | 12µg | 469µg | 51% |
| Folate | 9µg | 194µg | 46% |
| Vitamin B12 | 1.02µg | 0µg | 43% |
| Manganese | 0.014mg | 0.897mg | 38% |
| Cholesterol | 109mg | 0mg | 36% |
| Vitamin B6 | 0.616mg | 0.195mg | 32% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Phosphorus | 223mg | 49mg | 25% |
| Iron | 1.09mg | 2.71mg | 20% |
| Zinc | 2.48mg | 0.53mg | 18% |
| Vitamin B5 | 0.948mg | 0.065mg | 18% |
| Vitamin E | 0.07mg | 2.03mg | 13% |
| Polyunsaturated fat | 2.119g | 0.165g | 13% |
| Magnesium | 30mg | 79mg | 12% |
| Choline | 87.4mg | 19.3mg | 12% |
| Fats | 7.39g | 0.39g | 11% |
| Saturated fat | 2.155g | 0.063g | 10% |
| Potassium | 239mg | 558mg | 9% |
| Calcium | 14mg | 99mg | 9% |
| Fiber | 0g | 2.2g | 9% |
| Calories | 189kcal | 23kcal | 8% |
| Vitamin B2 | 0.281mg | 0.189mg | 7% |
| Monounsaturated fat | 2.647g | 0.01g | 7% |
| Copper | 0.093mg | 0.13mg | 4% |
| Vitamin B1 | 0.045mg | 0.078mg | 3% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 15IU | 0IU | 2% |
| Sodium | 103mg | 79mg | 1% |
| Carbs | 0.06g | 3.63g | 1% |
| Net carbs | 0.06g | 1.43g | N/A |
| Sugar | 0g | 0.42g | N/A |
| Trans fat | 0.101g | 0g | N/A |
| Tryptophan | 0.291mg | 0.039mg | 0% |
| Threonine | 1.004mg | 0.122mg | 0% |
| Isoleucine | 0.796mg | 0.147mg | 0% |
| Leucine | 1.925mg | 0.223mg | 0% |
| Lysine | 2.282mg | 0.174mg | 0% |
| Methionine | 0.724mg | 0.053mg | 0% |
| Phenylalanine | 0.903mg | 0.129mg | 0% |
| Valine | 0.902mg | 0.161mg | 0% |
| Histidine | 0.749mg | 0.064mg | 0% |
| Fructose | 0.15g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
137%
Minerals Daily Need Coverage Score
46%
45%
Comparison summary
Which food is lower in Sugar?
Turkey meat is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Turkey meat is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 2.092g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.