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  6. Turkey meat vs. Watercress

Turkey meat vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between turkey meat and watercress?

  • Turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, and zinc, yet watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The amount of cholesterol in watercress is lower.
  • The glycemic index of turkey meat is lower.

We used Turkey, whole, meat, and skin, cooked, roasted and Watercress, raw types in this article.

Infographic

Turkey meat vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +445%
Contains more CopperCopper +20.8%
Contains more ZincZinc +2154.5%
Contains more PhosphorusPhosphorus +271.7%
Contains more SeleniumSelenium +3211.1%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +38.1%
Contains less SodiumSodium -60.2%
Contains more ManganeseManganese +1642.9%

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.
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B3Vitamin B3 +4686.5%
Contains more Vitamin B5Vitamin B5 +205.8%
Contains more Vitamin B6Vitamin B6 +377.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +871.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1233.3%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin KVitamin K +∞%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Turkey meat Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Vitamin B3 9.573mg 0.2mg 59%
Selenium 29.8µg 0.9µg 53%
Protein 28.55g 2.3g 53%
Vitamin C 0mg 43mg 48%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.129mg 37%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 60mg 23%
Zinc 2.48mg 0.11mg 22%
Vitamin A 12µg 160µg 16%
Choline 87.4mg 9mg 14%
Polyunsaturated fat 2.119g 0.035g 14%
Vitamin B5 0.948mg 0.31mg 13%
Vitamin B2 0.281mg 0.12mg 12%
Calcium 14mg 120mg 11%
Iron 1.09mg 0.2mg 11%
Fats 7.39g 0.1g 11%
Saturated fat 2.155g 0.027g 10%
Manganese 0.014mg 0.244mg 10%
Calories 189kcal 11kcal 9%
Monounsaturated fat 2.647g 0.008g 7%
Vitamin E 0.07mg 1mg 6%
Vitamin B1 0.045mg 0.09mg 4%
Sodium 103mg 41mg 3%
Potassium 239mg 330mg 3%
Vitamin D 0.4µg 0µg 2%
Copper 0.093mg 0.077mg 2%
Fiber 0g 0.5g 2%
Magnesium 30mg 21mg 2%
Vitamin D 15IU 0IU 2%
Carbs 0.06g 1.29g 0%
Net carbs 0.06g 0.79g N/A
Sugar 0g 0.2g N/A
Folate 9µg 9µg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.03mg 0%
Threonine 1.004mg 0.133mg 0%
Isoleucine 0.796mg 0.093mg 0%
Leucine 1.925mg 0.166mg 0%
Lysine 2.282mg 0.134mg 0%
Methionine 0.724mg 0.02mg 0%
Phenylalanine 0.903mg 0.114mg 0%
Valine 0.902mg 0.137mg 0%
Histidine 0.749mg 0.04mg 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

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1141.3%
Contains more FatsFats +7290%
Contains more CarbsCarbs +2050%
Contains more WaterWater +49.7%
Contains more OtherOther +150%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +32987.5%
Contains more Poly. FatPolyunsaturated fat +5954.3%
Contains less Sat. FatSaturated fat -98.7%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.