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

Turkey meat vs. Wakame — In-Depth Nutrition Comparison

Compare

A recap on differences between turkey meat and wakame

  • Turkey meat is higher in selenium, vitamin B3, vitamin B6, vitamin B12, and phosphorus, yet wakame is higher in manganese, folate, and copper.
  • Wakame covers your daily manganese needs 60% more than turkey meat.
  • The amount of cholesterol in wakame is lower.

Food varieties used in this article are Turkey, whole, meat and skin, cooked, roasted and Seaweed, wakame, raw.

Infographic

Turkey meat vs Wakame 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%
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +378%
Contains more ZincZinc +552.6%
Contains more PhosphorusPhosphorus +178.8%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +4157.1%
Contains more MagnesiumMagnesium +256.7%
Contains more CalciumCalcium +971.4%
Contains more IronIron +100%
Contains more CopperCopper +205.4%
Contains more ManganeseManganese +9900%

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%
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +498.3%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B6Vitamin B6 +30700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +528.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2077.8%

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
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +842.2%
Contains more FatsFats +1054.7%
Contains more CarbsCarbs +15133.3%
Contains more WaterWater +25.9%
Contains more OtherOther +1400%

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +4463.8%
Contains more Poly. FatPolyunsaturated fat +872%
Contains less Sat. FatSaturated fat -94%

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

All nutrients comparison - raw data values

Nutrient Turkey meat Wakame DV% diff.
Manganese 0.014mg 1.4mg 60%
Selenium 29.8µg 0.7µg 53%
Protein 28.55g 3.03g 51%
Vitamin B3 9.573mg 1.6mg 50%
Folate 9µg 196µg 47%
Vitamin B6 0.616mg 0.002mg 47%
Vitamin B12 1.02µg 0µg 43%
Cholesterol 109mg 0mg 36%
Sodium 103mg 872mg 33%
Copper 0.093mg 0.284mg 21%
Phosphorus 223mg 80mg 20%
Zinc 2.48mg 0.38mg 19%
Magnesium 30mg 107mg 18%
Iron 1.09mg 2.18mg 14%
Calcium 14mg 150mg 14%
Choline 87.4mg 13.9mg 13%
Polyunsaturated fat 2.119g 0.218g 13%
Fats 7.39g 0.64g 10%
Saturated fat 2.155g 0.13g 9%
Calories 189kcal 45kcal 7%
Potassium 239mg 50mg 6%
Monounsaturated fat 2.647g 0.058g 6%
Vitamin E 0.07mg 1mg 6%
Vitamin B5 0.948mg 0.697mg 5%
Vitamin K 0µg 5.3µg 4%
Vitamin B2 0.281mg 0.23mg 4%
Vitamin C 0mg 3mg 3%
Carbs 0.06g 9.14g 3%
Vitamin D 15IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Fiber 0g 0.5g 2%
Vitamin B1 0.045mg 0.06mg 1%
Vitamin A 12µg 18µg 1%
Net carbs 0.06g 8.64g N/A
Sugar 0g 0.65g N/A
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.035mg 0%
Threonine 1.004mg 0.165mg 0%
Isoleucine 0.796mg 0.087mg 0%
Leucine 1.925mg 0.257mg 0%
Lysine 2.282mg 0.112mg 0%
Methionine 0.724mg 0.063mg 0%
Phenylalanine 0.903mg 0.112mg 0%
Valine 0.902mg 0.209mg 0%
Histidine 0.749mg 0.015mg 0%
Omega-3 - EPA 0.008g 0.186g 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 Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
46%
Turkey meat
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 2.025g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2)
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 769mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.