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  6. Turkey meat vs. Wafer

Turkey meat vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Wafer

  • Turkey meat has more Selenium, Vitamin B6, Vitamin B3, and Vitamin B12, however, Wafer is higher in Copper, Iron, Manganese, and Fiber.
  • Turkey meat covers your daily need of Selenium 44% more than Wafer.
  • Turkey meat has 55 times more Cholesterol than Wafer. While Turkey meat has 109mg of Cholesterol, Wafer has only 2mg.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Cookies, chocolate wafers.

Infographic

Turkey meat vs Wafer 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
5
:
5
Wafer
Wafer
Contains more Phosphorus +68.9%
Contains more Potassium +13.8%
Contains less Sodium -82.2%
Contains more Zinc +127.5%
Contains more Selenium +422.8%
Contains more Calcium +121.4%
Contains more Iron +267.9%
Contains more Magnesium +76.7%
Contains more Copper +397.8%
Contains more Manganese +4871.4%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Phosphorus +68.9%
Contains more Potassium +13.8%
Contains less Sodium -82.2%
Contains more Zinc +127.5%
Contains more Selenium +422.8%
Contains more Calcium +121.4%
Contains more Iron +267.9%
Contains more Magnesium +76.7%
Contains more Copper +397.8%
Contains more Manganese +4871.4%

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
7
:
4
Wafer
Wafer
Contains more Vitamin A +290%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +235%
Contains more Vitamin B5 +148.8%
Contains more Vitamin B6 +1107.8%
Contains more Vitamin B12 +1033.3%
Contains more Vitamin E +928.6%
Contains more Vitamin B1 +351.1%
Contains more Folate +422.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.266
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +290%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +235%
Contains more Vitamin B5 +148.8%
Contains more Vitamin B6 +1107.8%
Contains more Vitamin B12 +1033.3%
Contains more Vitamin E +928.6%
Contains more Vitamin B1 +351.1%
Contains more Folate +422.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Wafer
Wafer
Contains more Protein +332.6%
Contains more Water +1311.6%
Contains more Fats +92.2%
Contains more Carbs +121066.7%
Contains more Other +316.7%
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +332.6%
Contains more Water +1311.6%
Contains more Fats +92.2%
Contains more Carbs +121066.7%
Contains more Other +316.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
1
:
2
Wafer
Wafer
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +83.8%
Contains more Polyunsaturated fat +96%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +83.8%
Contains more Polyunsaturated fat +96%

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

All nutrients comparison - raw data values

Nutrient Turkey meat Wafer Opinion
Net carbs 0.06g 69.3g Wafer
Protein 28.55g 6.6g Turkey meat
Fats 7.39g 14.2g Wafer
Carbs 0.06g 72.7g Wafer
Calories 189kcal 433kcal Wafer
Sugar 0g 37.43g Turkey meat
Fiber 0g 3.4g Wafer
Calcium 14mg 31mg Wafer
Iron 1.09mg 4.01mg Wafer
Magnesium 30mg 53mg Wafer
Phosphorus 223mg 132mg Turkey meat
Potassium 239mg 210mg Turkey meat
Sodium 103mg 580mg Turkey meat
Zinc 2.48mg 1.09mg Turkey meat
Copper 0.093mg 0.463mg Wafer
Manganese 0.014mg 0.696mg Wafer
Selenium 29.8µg 5.7µg Turkey meat
Vitamin A 39IU 10IU Turkey meat
Vitamin A RAE 12µg 3µg Turkey meat
Vitamin E 0.07mg 0.72mg Wafer
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin B1 0.045mg 0.203mg Wafer
Vitamin B2 0.281mg 0.266mg Turkey meat
Vitamin B3 9.573mg 2.858mg Turkey meat
Vitamin B5 0.948mg 0.381mg Turkey meat
Vitamin B6 0.616mg 0.051mg Turkey meat
Folate 9µg 47µg Wafer
Vitamin B12 1.02µg 0.09µg Turkey meat
Vitamin K 0µg 2.4µg Wafer
Tryptophan 0.291mg 0.096mg Turkey meat
Threonine 1.004mg 0.22mg Turkey meat
Isoleucine 0.796mg 0.261mg Turkey meat
Leucine 1.925mg 0.447mg Turkey meat
Lysine 2.282mg 0.281mg Turkey meat
Methionine 0.724mg 0.105mg Turkey meat
Phenylalanine 0.903mg 0.308mg Turkey meat
Valine 0.902mg 0.323mg Turkey meat
Histidine 0.749mg 0.128mg Turkey meat
Cholesterol 109mg 2mg Wafer
Trans Fat 0.101g Wafer
Saturated Fat 2.155g 4.241g Turkey meat
Omega-3 - DHA 0.005g 0.002g Turkey meat
Omega-3 - EPA 0.008g 0.003g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 4.865g Wafer
Polyunsaturated fat 2.119g 4.153g Wafer
Omega-6 - Eicosadienoic acid 0.014g 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 Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
46%
Turkey meat
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 107mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 477mg)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 2.086g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 61)
Which food is richer in minerals?
?
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?
?
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.