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Turkey meat vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between turkey meat and white bread

  • Turkey meat is higher in vitamin B12, vitamin B6, vitamin B3, and phosphorus, yet white bread is higher in vitamin B1, iron, folate, and manganese.
  • Turkey meat covers your daily vitamin B12 needs 43% more than white bread.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat, and skin, cooked, roasted and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Turkey meat vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +30.4%
Contains more PotassiumPotassium +89.7%
Contains more ZincZinc +235.1%
Contains more PhosphorusPhosphorus +127.6%
Contains less SodiumSodium -79%
Contains more SeleniumSelenium +35.5%
Contains more CalciumCalcium +928.6%
Contains more IronIron +231.2%
Contains more ManganeseManganese +3728.6%
~equal in Copper ~0.101mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B3Vitamin B3 +100.3%
Contains more Vitamin B5Vitamin B5 +76.9%
Contains more Vitamin B6Vitamin B6 +608%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +498.6%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +1084.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1133.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Turkey meat White bread DV% diff.
Vitamin B12 1.02µg 0µg 43%
Vitamin B1 0.045mg 0.533mg 41%
Vitamin B6 0.616mg 0.087mg 41%
Protein 28.55g 8.85g 39%
Cholesterol 109mg 0mg 36%
Iron 1.09mg 3.61mg 32%
Vitamin B3 9.573mg 4.78mg 30%
Folate 9µg 111µg 26%
Manganese 0.014mg 0.536mg 23%
Phosphorus 223mg 98mg 18%
Sodium 103mg 490mg 17%
Carbs 0.06g 49.42g 16%
Zinc 2.48mg 0.74mg 16%
Starch 37.17g 15%
Selenium 29.8µg 22µg 14%
Choline 87.4mg 14.6mg 13%
Calcium 14mg 144mg 13%
Fiber 0g 2.7g 11%
Vitamin B5 0.948mg 0.536mg 8%
Saturated fat 2.155g 0.698g 7%
Fats 7.39g 3.33g 6%
Monounsaturated fat 2.647g 0.599g 5%
Calories 189kcal 266kcal 4%
Vitamin B2 0.281mg 0.243mg 3%
Potassium 239mg 126mg 3%
Polyunsaturated fat 2.119g 1.602g 3%
Fructose 2.43g 3%
Vitamin D 15IU 0IU 2%
Magnesium 30mg 23mg 2%
Vitamin D 0.4µg 0µg 2%
Copper 0.093mg 0.101mg 1%
Vitamin A 12µg 0µg 1%
Vitamin E 0.07mg 0.22mg 1%
Net carbs 0.06g 46.72g N/A
Sugar 0g 5.67g N/A
Vitamin K 0µg 0.2µg 0%
Trans fat 0.101g 0.027g 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 0.001g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g 0.166g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +222.6%
Contains more FatsFats +121.9%
Contains more WaterWater +74.4%
Contains more CarbsCarbs +82266.7%
Contains more OtherOther +312.5%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +341.9%
Contains more Poly. FatPolyunsaturated fat +32.3%
Contains less Sat. FatSaturated fat -67.6%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.