Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Turkey meat vs. Vegetable — In-Depth Nutrition Comparison

Compare

Significant differences between turkey meat and vegetable

  • Turkey meat has more vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and zinc; however, vegetable is richer in vitamin A, vitamin K, and fiber.
  • Vegetable covers your daily vitamin A needs 85% more than turkey meat.
  • Vegetable contains less cholesterol.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of turkey meat is 0.

Specific food types used in this comparison are Turkey, whole, meat and skin, cooked, roasted and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Turkey meat vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +41.4%
Contains more IronIron +32.9%
Contains more CopperCopper +12%
Contains more ZincZinc +406.1%
Contains more PhosphorusPhosphorus +337.3%
Contains more SeleniumSelenium +9833.3%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +2607.1%

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%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B3Vitamin B3 +1024.9%
Contains more Vitamin B5Vitamin B5 +527.8%
Contains more Vitamin B6Vitamin B6 +732.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +262.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1683.3%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin B1Vitamin B1 +57.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +898.3%
Contains more FatsFats +4826.7%
Contains more CarbsCarbs +21716.7%
Contains more WaterWater +31%
Contains more OtherOther +39.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +26370%
Contains more Poly. FatPolyunsaturated fat +2843.1%
Contains less Sat. FatSaturated fat -98.6%

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 Vegetable
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Vegetable DV% diff.
Vitamin B3 9.573mg 0.851mg 55%
Selenium 29.8µg 0.3µg 54%
Protein 28.55g 2.86g 51%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.074mg 42%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 51mg 25%
Vitamin A 12µg 214µg 22%
Vitamin K 0µg 23.5µg 20%
Fiber 0g 4.4g 18%
Zinc 2.48mg 0.49mg 18%
Manganese 0.014mg 0.379mg 16%
Vitamin B5 0.948mg 0.151mg 16%
Polyunsaturated fat 2.119g 0.072g 14%
Choline 87.4mg 24.1mg 12%
Vitamin B2 0.281mg 0.12mg 12%
Fats 7.39g 0.15g 11%
Saturated fat 2.155g 0.031g 10%
Monounsaturated fat 2.647g 0.01g 7%
Calories 189kcal 65kcal 6%
Vitamin C 0mg 3.2mg 4%
Carbs 0.06g 13.09g 4%
Sodium 103mg 35mg 3%
Iron 1.09mg 0.82mg 3%
Folate 9µg 19µg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin B1 0.045mg 0.071mg 2%
Potassium 239mg 169mg 2%
Vitamin E 0.07mg 0.38mg 2%
Magnesium 30mg 22mg 2%
Calcium 14mg 25mg 1%
Copper 0.093mg 0.083mg 1%
Net carbs 0.06g 8.69g N/A
Sugar 0g 3.12g N/A
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.029mg 0%
Threonine 1.004mg 0.115mg 0%
Isoleucine 0.796mg 0.139mg 0%
Leucine 1.925mg 0.19mg 0%
Lysine 2.282mg 0.17mg 0%
Methionine 0.724mg 0.034mg 0%
Phenylalanine 0.903mg 0.12mg 0%
Valine 0.902mg 0.149mg 0%
Histidine 0.749mg 0.073mg 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?

ok
ok
is better in case of low diet
Turkey meat Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Vegetable
Minerals Daily Need Coverage Score
46%
Turkey meat
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 2.124g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Turkey meat
Turkey meat 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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.