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  6. Turkey meat vs. Flax seeds

Turkey meat vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between turkey meat and flax seeds?

  • Turkey meat is richer in vitamin B12 and vitamin B3, yet flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and fats.
  • Flax seeds' daily need coverage for vitamin B1 is 133% higher.

We used Turkey, whole, meat, and skin, cooked, roasted and Seeds, flaxseed types in this comparison.

Infographic

Turkey meat vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +17.3%
Contains more MagnesiumMagnesium +1206.7%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +240.2%
Contains more IronIron +425.7%
Contains more CopperCopper +1211.8%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -70.9%
Contains more ManganeseManganese +17628.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 4% 1.4% 11% 65% 179% 57% 142% 128% 0% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin B1Vitamin B1 +3553.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
~equal in Vitamin B5 ~0.985mg

All nutrients comparison - raw data values

Nutrient Turkey meat Flax seeds DV% diff.
Polyunsaturated fat 2.119g 28.73g 177%
Vitamin B1 0.045mg 1.644mg 133%
Copper 0.093mg 1.22mg 125%
Fiber 0g 27.3g 109%
Manganese 0.014mg 2.482mg 107%
Magnesium 30mg 392mg 86%
Phosphorus 223mg 642mg 60%
Iron 1.09mg 5.73mg 58%
Fats 7.39g 42.16g 53%
Vitamin B12 1.02µg 0µg 43%
Vitamin B3 9.573mg 3.08mg 41%
Cholesterol 109mg 0mg 36%
Calcium 14mg 255mg 24%
Protein 28.55g 18.29g 21%
Folate 9µg 87µg 20%
Calories 189kcal 534kcal 17%
Potassium 239mg 813mg 17%
Zinc 2.48mg 4.34mg 17%
Monounsaturated fat 2.647g 7.527g 12%
Vitamin B6 0.616mg 0.473mg 11%
Omega-6 (Linoleic acid) 1.841g 11%
Carbs 0.06g 28.88g 10%
Vitamin B2 0.281mg 0.161mg 9%
Selenium 29.8µg 25.4µg 8%
Saturated fat 2.155g 3.663g 7%
Omega-3 (ALA) 0.105g 7%
Vitamin K 0µg 4.3µg 4%
Sodium 103mg 30mg 3%
Vitamin D* 15 IU 0 IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.07mg 0.31mg 2%
Choline 87.4mg 78.7mg 2%
Vitamin C 0mg 0.6mg 1%
Vitamin A 12µg 0µg 1%
Vitamin B5 0.948mg 0.985mg 1%
Protein per 100 calories 15g 3.4g N/A
Calories per 10 g protein 66kcal 292kcal N/A
Weight per 100 calories 53g 19g N/A
Unsaturated / Saturated Fat ratio 2.2 9.9 N/A
Net carbs 0.06g 1.58g N/A
Sugar 0g 1.55g N/A
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.297mg 0%
Threonine 1.004mg 0.766mg 0%
Isoleucine 0.796mg 0.896mg 0%
Leucine 1.925mg 1.235mg 0%
Lysine 2.282mg 0.862mg 0%
Methionine 0.724mg 0.37mg 0%
Phenylalanine 0.903mg 0.957mg 0%
Valine 0.902mg 1.072mg 0%
Histidine 0.749mg 0.472mg 0%
Omega-3 (EPA) 0.008g 0g N/A
Omega-3 (DHA) 0.005g 0g N/A
Omega-3 (DPA) 0.008g 0g N/A
Omega-3 (Eicosatrienoic acid) 0.001g N/A
Omega-6 (Gamma-linolenic acid) 0.003g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.01g N/A
Omega-6 (Eicosadienoic acid) 0.014g 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +56.1%
Contains more WaterWater +812.6%
Contains more FatsFats +470.5%
Contains more CarbsCarbs +48033.3%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +184.4%
Contains more Poly. FatPolyunsaturated fat +1255.8%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.