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Walnut vs. Turkey meat — In-Depth Nutrition Comparison

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Differences between Walnut and Turkey meat

  • Walnut has more Copper, Manganese, Magnesium, Fiber, Vitamin B1, and Iron, while Turkey meat has more Vitamin B3, Selenium, and Vitamin B12.
  • Walnut's daily need coverage for Copper is 166% higher.

The food types used in this comparison are Nuts, walnuts, english and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Walnut vs Turkey meat 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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +167%
Contains more CopperCopper +1605.4%
Contains more ZincZinc +24.6%
Contains more PhosphorusPhosphorus +55.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +24285.7%
Contains more SeleniumSelenium +508.2%

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.
Walnut
5
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +657.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +988.9%
Contains more Vitamin AVitamin A +95%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +750.9%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +123%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +782.4%
Contains more CarbsCarbs +22750%
Contains more OtherOther +270.8%
Contains more ProteinProtein +87.5%
Contains more WaterWater +1460.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated Fat +237.5%
Contains more Poly. FatPolyunsaturated fat +2126.2%
Contains less Sat. FatSaturated Fat -64.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Turkey meat
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Turkey meat Opinion
Calories 654kcal 189kcal Walnut
Protein 15.23g 28.55g Turkey meat
Fats 65.21g 7.39g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 0.06g Walnut
Carbs 13.71g 0.06g Walnut
Cholesterol 0mg 109mg Walnut
Vitamin D 0IU 15IU Turkey meat
Magnesium 158mg 30mg Walnut
Calcium 98mg 14mg Walnut
Potassium 441mg 239mg Walnut
Iron 2.91mg 1.09mg Walnut
Sugar 2.61g 0g Turkey meat
Fiber 6.7g 0g Walnut
Copper 1.586mg 0.093mg Walnut
Zinc 3.09mg 2.48mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 223mg Walnut
Sodium 2mg 103mg Walnut
Vitamin A 20IU 39IU Turkey meat
Vitamin A 1µg 12µg Turkey meat
Vitamin E 0.7mg 0.07mg Walnut
Vitamin D 0µg 0.4µg Turkey meat
Manganese 3.414mg 0.014mg Walnut
Selenium 4.9µg 29.8µg Turkey meat
Vitamin B1 0.341mg 0.045mg Walnut
Vitamin B2 0.15mg 0.281mg Turkey meat
Vitamin B3 1.125mg 9.573mg Turkey meat
Vitamin B5 0.57mg 0.948mg Turkey meat
Vitamin B6 0.537mg 0.616mg Turkey meat
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 2.7µg 0µg Walnut
Folate 98µg 9µg Walnut
Trans Fat 0.101g Walnut
Choline 39.2mg 87.4mg Turkey meat
Saturated Fat 6.126g 2.155g Turkey meat
Monounsaturated Fat 8.933g 2.647g Walnut
Polyunsaturated fat 47.174g 2.119g Walnut
Tryptophan 0.17mg 0.291mg Turkey meat
Threonine 0.596mg 1.004mg Turkey meat
Isoleucine 0.625mg 0.796mg Turkey meat
Leucine 1.17mg 1.925mg Turkey meat
Lysine 0.424mg 2.282mg Turkey meat
Methionine 0.236mg 0.724mg Turkey meat
Phenylalanine 0.711mg 0.903mg Turkey meat
Valine 0.753mg 0.902mg Turkey meat
Histidine 0.391mg 0.749mg Turkey meat
Fructose 0.09g Walnut
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0g 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
32%
Walnut
50%
Turkey meat
Minerals Daily Need Coverage Score
152%
Walnut
46%
Turkey meat

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 101mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 3.971g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.