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  6. Walnut vs. Turkey meat

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
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
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% 0.33% 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% 4% 1.4% 6% 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 +1100%
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%

All nutrients comparison - raw data values

Nutrient Walnut Turkey meat DV% diff.
Polyunsaturated fat 47.174g 2.119g 300%
Copper 1.586mg 0.093mg 166%
Manganese 3.414mg 0.014mg 148%
Fats 65.21g 7.39g 89%
Vitamin B3 1.125mg 9.573mg 53%
Selenium 4.9µg 29.8µg 45%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Magnesium 158mg 30mg 30%
Protein 15.23g 28.55g 27%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.045mg 25%
Calories 654kcal 189kcal 23%
Iron 2.91mg 1.09mg 23%
Folate 98µg 9µg 22%
Phosphorus 346mg 223mg 18%
Saturated fat 6.126g 2.155g 18%
Monounsaturated fat 8.933g 2.647g 16%
Vitamin B2 0.15mg 0.281mg 10%
Choline 39.2mg 87.4mg 9%
Calcium 98mg 14mg 8%
Vitamin B5 0.57mg 0.948mg 8%
Vitamin B6 0.537mg 0.616mg 6%
Potassium 441mg 239mg 6%
Zinc 3.09mg 2.48mg 6%
Carbs 13.71g 0.06g 5%
Vitamin E 0.7mg 0.07mg 4%
Sodium 2mg 103mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 1µg 12µg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0.06g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Trans fat 0.101g N/A
Tryptophan 0.17mg 0.291mg 0%
Threonine 0.596mg 1.004mg 0%
Isoleucine 0.625mg 0.796mg 0%
Leucine 1.17mg 1.925mg 0%
Lysine 0.424mg 2.282mg 0%
Methionine 0.236mg 0.724mg 0%
Phenylalanine 0.711mg 0.903mg 0%
Valine 0.753mg 0.902mg 0%
Histidine 0.391mg 0.749mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g 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 0g 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
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%

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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. 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.