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Turkey meat vs. Wheat gluten — In-Depth Nutrition Comparison

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How are turkey meat and wheat gluten different?

  • Turkey meat is richer in vitamin B3, vitamin B6, vitamin B12, vitamin B2, vitamin B5, and zinc, while wheat gluten is higher in iron, selenium, and calcium.
  • Turkey meat covers your daily need for vitamin B3, 60% more than wheat gluten.
  • Wheat gluten is lower in cholesterol.
  • Wheat gluten has a higher glycemic index (64) than turkey meat (0).

Turkey, whole, meat and skin, cooked, roasted and Vital wheat gluten types were used in this article.

Infographic

Turkey meat vs Wheat gluten infographic
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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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +139%
Contains more ZincZinc +191.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +914.3%
Contains more IronIron +377.1%
Contains more CopperCopper +95.7%
Contains more PhosphorusPhosphorus +16.6%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +33.2%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +299.5%
Contains more WaterWater +674.6%
Contains more ProteinProtein +163.3%
Contains more CarbsCarbs +22883.3%
Contains more OtherOther +108.3%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +1596.8%
Contains more Poly. FatPolyunsaturated fat +161.6%
Contains less Sat. FatSaturated fat -87.4%

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

All nutrients comparison - raw data values

Nutrient Turkey meat Wheat gluten DV% diff.
Protein 28.55g 75.16g 93%
Vitamin B3 9.573mg 0mg 60%
Iron 1.09mg 5.2mg 51%
Vitamin B6 0.616mg 0mg 47%
Vitamin B12 1.02µg 0µg 43%
Cholesterol 109mg 0mg 36%
Vitamin B2 0.281mg 0mg 22%
Vitamin B5 0.948mg 0mg 19%
Selenium 29.8µg 39.7µg 18%
Choline 87.4mg 16%
Zinc 2.48mg 0.85mg 15%
Calcium 14mg 142mg 13%
Copper 0.093mg 0.182mg 10%
Polyunsaturated fat 2.119g 0.81g 9%
Saturated fat 2.155g 0.272g 9%
Calories 189kcal 370kcal 9%
Fats 7.39g 1.85g 9%
Monounsaturated fat 2.647g 0.156g 6%
Phosphorus 223mg 260mg 5%
Carbs 0.06g 13.79g 5%
Potassium 239mg 100mg 4%
Vitamin B1 0.045mg 0mg 4%
Sodium 103mg 29mg 3%
Fiber 0g 0.6g 2%
Vitamin D 15IU 0IU 2%
Folate 9µg 0µg 2%
Vitamin D 0.4µg 0µg 2%
Magnesium 30mg 25mg 1%
Manganese 0.014mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 13.19g N/A
Vitamin E 0.07mg 0mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 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 Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Wheat gluten
Minerals Daily Need Coverage Score
46%
Turkey meat
68%
Wheat gluten

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 74mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 1.883g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.