Almonds vs. Turkey
Nutrition comparison of Almonds and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and turkey:
- Both almonds and turkey are high in calories, potassium and protein.
- Almond has more thiamin, riboflavin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Almond has signficantly less cholesterol than turkey.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Turkey has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and turkey are high in calories. Almond has 206% more calories than turkey - almond has 579 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, almonds is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Almonds has a macronutrient ratio of 14:14:73 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Turkey | |
|---|---|---|
| Protein | 14% | 63% |
| Carbohydrates | 14% | ~ |
| Fat | 73% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than turkey - almond has 12.5g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than almond - almond has 4.4g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both almonds and turkey are high in protein. Turkey has 35% more protein than almond - almond has 21.2g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Turkey has 43% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both almonds and turkey are low in trans fat - almond has 0.02g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Almond has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than almond - turkey has 12ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than almond - turkey has 15iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 365 times more Vitamin E than turkey - almond has 25.6mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Almonds | Turkey | |
|---|---|---|
| Thiamin | 0.205 MG | 0.045 MG |
| Riboflavin | 1.138 MG | 0.281 MG |
| Niacin | 3.618 MG | 9.573 MG |
| Pantothenic acid | 0.471 MG | 0.948 MG |
| Vitamin B6 | 0.137 MG | 0.616 MG |
| Folate | 44 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 18 times more calcium than turkey - almond has 269mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Almond is an excellent source of iron and it has 240% more iron than turkey - almond has 3.7mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both almonds and turkey are high in potassium. Almond has 207% more potassium than turkey - almond has 733mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.003 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than turkey per 100 grams.
| Almonds | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 12.324 G | 1.873 G |
| Total | 12.324 G | 1.883 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or turkey contain more calories in 100 grams?Both almonds and turkey are high in calories. Almond has 210% more calories than turkey - almond has 579 calories in 100g and turkey has 189 calories.
Is almonds or turkey better for protein?
Both almonds and turkey are high in protein. Turkey has 40% more protein than almond - almond has 21.2g of protein per 100 grams and turkey has 28.6g of protein.
Does almonds or turkey contain more calcium?
Almond is a rich source of calcium and it has 18 times more calcium than turkey - almond has 269mg of calcium in 100 grams and turkey has 14mg of calcium.
Does almonds or turkey contain more iron?
Almond is an abundant source of iron and it has 240% more iron than turkey - almond has 3.7mg of iron in 100 grams and turkey has 1.1mg of iron.
Does almonds or turkey contain more potassium?
Both almonds and turkey are high in potassium. Almond has 210% more potassium than turkey - almond has 733mg of potassium in 100 grams and turkey has 239mg of potassium.