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  6. Turkey meat vs. Sunflower seed

Turkey meat vs. Sunflower seed — In-Depth Nutrition Comparison

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Important differences between Turkey meat and Sunflower seed

  • Turkey meat has more Vitamin B12, however, Sunflower seed has more Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Vitamin B6, Folate, and Iron.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.

The food varieties used in the comparison are Turkey, whole, meat and skin, cooked, roasted and Seeds, sunflower seed kernels, dried.

Infographic

Turkey meat vs Sunflower seed 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.
Turkey meat
Turkey meat
0
:
10
Sunflower seed
Sunflower seed
Contains more Calcium +457.1%
Contains more Iron +381.7%
Contains more Magnesium +983.3%
Contains more Phosphorus +196%
Contains more Potassium +169.9%
Contains less Sodium -91.3%
Contains more Zinc +101.6%
Contains more Copper +1835.5%
Contains more Manganese +13828.6%
Contains more Selenium +77.9%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +457.1%
Contains more Iron +381.7%
Contains more Magnesium +983.3%
Contains more Phosphorus +196%
Contains more Potassium +169.9%
Contains less Sodium -91.3%
Contains more Zinc +101.6%
Contains more Copper +1835.5%
Contains more Manganese +13828.6%
Contains more Selenium +77.9%

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.
Turkey meat
Turkey meat
3
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin D +∞%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +28.2%
Contains more Vitamin E +50142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3188.9%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +118.3%
Contains more Folate +2422.2%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +28.2%
Contains more Vitamin E +50142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3188.9%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +118.3%
Contains more Folate +2422.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Sunflower seed
Sunflower seed
Contains more Protein +37.4%
Contains more Water +1242.9%
Contains more Fats +596.3%
Contains more Carbs +33233.3%
Contains more Other +531.3%
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Protein +37.4%
Contains more Water +1242.9%
Contains more Fats +596.3%
Contains more Carbs +33233.3%
Contains more Other +531.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +991.9%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +991.9%

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 Sunflower seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Turkey meat Sunflower seed Opinion
Net carbs 0.06g 11.4g Sunflower seed
Protein 28.55g 20.78g Turkey meat
Fats 7.39g 51.46g Sunflower seed
Carbs 0.06g 20g Sunflower seed
Calories 189kcal 584kcal Sunflower seed
Sugar 0g 2.62g Turkey meat
Fiber 0g 8.6g Sunflower seed
Calcium 14mg 78mg Sunflower seed
Iron 1.09mg 5.25mg Sunflower seed
Magnesium 30mg 325mg Sunflower seed
Phosphorus 223mg 660mg Sunflower seed
Potassium 239mg 645mg Sunflower seed
Sodium 103mg 9mg Sunflower seed
Zinc 2.48mg 5mg Sunflower seed
Copper 0.093mg 1.8mg Sunflower seed
Manganese 0.014mg 1.95mg Sunflower seed
Selenium 29.8µg 53µg Sunflower seed
Vitamin A 39IU 50IU Sunflower seed
Vitamin A RAE 12µg 3µg Turkey meat
Vitamin E 0.07mg 35.17mg Sunflower seed
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.045mg 1.48mg Sunflower seed
Vitamin B2 0.281mg 0.355mg Sunflower seed
Vitamin B3 9.573mg 8.335mg Turkey meat
Vitamin B5 0.948mg 1.13mg Sunflower seed
Vitamin B6 0.616mg 1.345mg Sunflower seed
Folate 9µg 227µg Sunflower seed
Vitamin B12 1.02µg 0µg Turkey meat
Tryptophan 0.291mg 0.348mg Sunflower seed
Threonine 1.004mg 0.928mg Turkey meat
Isoleucine 0.796mg 1.139mg Sunflower seed
Leucine 1.925mg 1.659mg Turkey meat
Lysine 2.282mg 0.937mg Turkey meat
Methionine 0.724mg 0.494mg Turkey meat
Phenylalanine 0.903mg 1.169mg Sunflower seed
Valine 0.902mg 1.315mg Sunflower seed
Histidine 0.749mg 0.632mg Turkey meat
Cholesterol 109mg 0mg Sunflower seed
Trans Fat 0.101g Sunflower seed
Saturated Fat 2.155g 4.455g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0.014g Sunflower seed
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 18.528g Sunflower seed
Polyunsaturated fat 2.119g 23.137g Sunflower seed
Omega-6 - Eicosadienoic acid 0.014g 0g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
Minerals Daily Need Coverage Score
46%
Turkey meat
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 2.3g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 94mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 109mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.