How many calories are in one lb of turkey?

Turkey has 857 calories per lb or 189 calories for every 100 grams. Most of its calories are from protein and fat.

How much protein is in one lb of turkey?

An excellent source of protein, a single lb of Turkey contains 259% of recommended daily values or 129.4 grams of protein. However, the protein in turkey is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in turkey?

Turkey is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of Vitamin D and magnesium.

Does turkey contain omega 3 fatty acids?

Turkey is a source of healthy omega-3 fatty acids, containing a total of 0.49 grams for every lb. It contains significant amounts of alpha linoleic acid.

Vegan Food with Nutrition Similar to Turkey

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Summary
Similar nuts
Similar plants

Turkey source

Similar to Turkey

A common and nutrient dense poultry, turkey is an excellent source of protein, niacin and Vitamin B6. It is also a good source of potassium and Vitamin B12. One lb of cooked turkey contains about 857 calories.

For vegan nutritional substitutes, the most comparable foods to turkey include peanut flour, peanuts and barley.

We compared the key nutrients in turkey (potassium, Vitamin B12, protein, niacin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Peanut Flour, Peanuts, Barley, Pasta, Soy Flour, Lentils, Soy Sauce, Fried Tofu, Pistachio, Mung Bean, Walnut, Wheat Flour, Oats, Wheat Germ, Granola, Cornmeal, Hazelnut

plants and vegetables: Edamame, Sprouted Peas, Lima Beans

The details of the top vegan 20 foods most nutritionally similar to turkey are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to turkey. Peanut flour, peanuts, barley, pasta and soy flour are all high in potassium, Vitamin B12, protein, niacin and or Vitamin B6.

Peanut Flour

Similarity: > 95%

More nutritionally dense than turkey, peanut flour is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Moreover, peanut flour contains more dietary fiber, calcium, iron and thiamin than turkey.

For 100 grams of turkey and peanut flour:

Turkey (3.5 ounces)		Peanut Flour (1.75 cup)
239	potassium (MG)	1290
1	Vitamin B12 (UG)	0
29	protein (G)	52
9.6	niacin (MG)	27
0.62	Vitamin B6 (MG)	0.5

However, turkey does contain more trans fat, Vitamin A, Vitamin D and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	327
0	dietary fiber (G)	16
0	sugar (G)	8.2
2.2	saturated fat (G)	0.06
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.05
14	calcium (MG)	140
1.1	iron (MG)	2.1
0.05	thiamin (MG)	0.7
0.28	riboflavin (MG)	0.48
0.95	pantothenic acid (MG)	2.7
0.62	Vitamin B6 (MG)	0.5
9	folate (UG)	248
1	Vitamin B12 (UG)	0

0.961 | 0.961 | 10.16 Complete Comparison:
Peanut Flour vs. Turkey

Peanuts

Similarity: > 95%

Peanuts are high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Also, peanuts contains more dietary fiber, Vitamin E and calcium than turkey.

For 100 grams of turkey and peanuts:

Turkey (3.5 ounces)		Peanuts (5/8 cup)
239	potassium (MG)	634
1	Vitamin B12 (UG)	0
29	protein (G)	24
9.6	niacin (MG)	14
0.62	Vitamin B6 (MG)	0.47

However, turkey does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	587
0	dietary fiber (G)	8.4
0	sugar (G)	4.9
2.2	saturated fat (G)	7.7
0.1	trans fat (G)	0.03
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	4.9
14	calcium (MG)	58
1.1	iron (MG)	1.6
0.05	thiamin (MG)	0.15
0.28	riboflavin (MG)	0.2
0.95	pantothenic acid (MG)	1
0.62	Vitamin B6 (MG)	0.47
9	folate (UG)	97
1	Vitamin B12 (UG)	0

0.959 | 0.959 | 7.45 Complete Comparison:
Peanuts vs. Turkey

Barley

Similarity: > 95%

Barley is also high in protein, potassium and niacin. Moreover, barley contains more dietary fiber, calcium, iron and thiamin than turkey.

For 100 grams of turkey and barley:

Turkey (3.5 ounces)		Barley (1/2 cup)
239	potassium (MG)	280
1	Vitamin B12 (UG)	0
29	protein (G)	9.9
9.6	niacin (MG)	4.6
0.62	Vitamin B6 (MG)	0.26

However, turkey does contain more trans fat, Vitamin D, riboflavin and pantothenic acid than barley by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
2.2	saturated fat (G)	0.24
0.1	trans fat (G)	0
12	Vitamin A (UG)	1
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.02
14	calcium (MG)	29
1.1	iron (MG)	2.5
0.05	thiamin (MG)	0.19
0.28	riboflavin (MG)	0.11
0.95	pantothenic acid (MG)	0.28
0.62	Vitamin B6 (MG)	0.26
9	folate (UG)	23
1	Vitamin B12 (UG)	0

0.958 | 0.958 | 4.82 Complete Comparison:
Barley vs. Turkey

Pasta

Similarity: > 95%

Pasta is also high in protein, potassium and niacin. Moreover, pasta contains more dietary fiber, iron, thiamin and riboflavin than turkey.

For 100 grams of turkey and pasta:

Turkey (3.5 ounces)		Pasta (1 cup)
239	potassium (MG)	223
1	Vitamin B12 (UG)	0
29	protein (G)	13
9.6	niacin (MG)	7.2
0.62	Vitamin B6 (MG)	0.14

However, turkey does contain more trans fat, Vitamin A, Vitamin D and pantothenic acid than pasta by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	371
0	dietary fiber (G)	3.2
0	sugar (G)	2.7
2.2	saturated fat (G)	0.28
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.11
14	calcium (MG)	21
1.1	iron (MG)	3.3
0.05	thiamin (MG)	0.89
0.28	riboflavin (MG)	0.4
0.95	pantothenic acid (MG)	0.43
0.62	Vitamin B6 (MG)	0.14
9	folate (UG)	237
1	Vitamin B12 (UG)	0

0.955 | 0.955 | 5.81 Complete Comparison:
Pasta vs. Turkey

Soy Flour

Similarity: > 95%

More nutritionally dense than turkey, soy flour is also high in protein, potassium and Vitamin B6. Moreover, soy flour contains more dietary fiber, calcium, iron and thiamin than turkey.

For 100 grams of turkey and soy flour:

Turkey (3.5 ounces)		Soy Flour (1.25 cup)
239	potassium (MG)	2090
1	Vitamin B12 (UG)	0
29	protein (G)	50
9.6	niacin (MG)	3
0.62	Vitamin B6 (MG)	1.1

However, turkey does contain more trans fat, Vitamin D, niacin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
2.2	saturated fat (G)	1.3
0.1	trans fat (G)	0
12	Vitamin A (UG)	2
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.55
14	calcium (MG)	285
1.1	iron (MG)	8.2
0.05	thiamin (MG)	1.1
0.28	riboflavin (MG)	0.28
0.95	pantothenic acid (MG)	1.6
0.62	Vitamin B6 (MG)	1.1
9	folate (UG)	289
1	Vitamin B12 (UG)	0

0.949 | 0.949 | 11.51 Complete Comparison:
Soy Flour vs. Turkey

Lentils

Similarity: > 95%

Lentils are also high in protein and potassium. Moreover, lentils contains more dietary fiber, Vitamin C, iron and thiamin than turkey.

For 100 grams of turkey and lentils:

Turkey (3.5 ounces)		Lentils (1/2 cup)
239	potassium (MG)	369
1	Vitamin B12 (UG)	0
29	protein (G)	9
9.6	niacin (MG)	1.1
0.62	Vitamin B6 (MG)	0.18

However, turkey does contain more trans fat, Vitamin A, Vitamin D and riboflavin than lentils by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	116
0	dietary fiber (G)	7.9
0	sugar (G)	1.8
2.2	saturated fat (G)	0.05
0.1	trans fat (G)	0
0	Vitamin C (MG)	1.5
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.11
14	calcium (MG)	19
1.1	iron (MG)	3.3
0.05	thiamin (MG)	0.17
0.28	riboflavin (MG)	0.07
0.95	pantothenic acid (MG)	0.64
0.62	Vitamin B6 (MG)	0.18
9	folate (UG)	181
1	Vitamin B12 (UG)	0

0.949 | 0.949 | 2.92 Complete Comparison:
Lentils vs. Turkey

Soy Sauce

Similarity: > 90%

Soy sauce is also high in protein and potassium. Also, soy sauce contains more dietary fiber and calcium than turkey.

For 100 grams of turkey and soy sauce:

Turkey (3.5 ounces)		Soy Sauce (6 tbsps)
239	potassium (MG)	435
1	Vitamin B12 (UG)	0
29	protein (G)	8.1
9.6	niacin (MG)	2.2
0.62	Vitamin B6 (MG)	0.15

However, turkey does contain more trans fat, Vitamin A and Vitamin D than soy sauce by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	53
0	dietary fiber (G)	0.8
0	sugar (G)	0.4
2.2	saturated fat (G)	0.07
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	33
1.1	iron (MG)	1.5
0.05	thiamin (MG)	0.03
0.28	riboflavin (MG)	0.17
0.95	pantothenic acid (MG)	0.3
0.62	Vitamin B6 (MG)	0.15
9	folate (UG)	14
1	Vitamin B12 (UG)	0

0.939 | 0.939 | 2.26 Complete Comparison:
Soy Sauce vs. Turkey

Fried Tofu

Similarity: > 90%

Fried tofu is also high in protein and contains some of the same nutrients. Moreover, fried tofu contains more dietary fiber, calcium, iron and thiamin than turkey.

For 100 grams of turkey and fried tofu:

Turkey (3.5 ounces)		Fried Tofu (3.5 ounces)
239	potassium (MG)	146
1	Vitamin B12 (UG)	0
29	protein (G)	19
9.6	niacin (MG)	0.1
0.62	Vitamin B6 (MG)	0.1

However, turkey does contain more trans fat, Vitamin D, potassium, riboflavin and niacin than fried tofu by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	270
0	dietary fiber (G)	3.9
0	sugar (G)	2.7
2.2	saturated fat (G)	2.9
0.1	trans fat (G)	0
12	Vitamin A (UG)	1
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.04
14	calcium (MG)	372
1.1	iron (MG)	4.9
0.05	thiamin (MG)	0.17
0.28	riboflavin (MG)	0.05
0.95	pantothenic acid (MG)	0.14
0.62	Vitamin B6 (MG)	0.1
9	folate (UG)	27
1	Vitamin B12 (UG)	0

0.929 | 0.929 | 4.39 Complete Comparison:
Fried Tofu vs. Turkey

Pistachio

Similarity: > 90%

Pistachio is also high in protein, potassium and Vitamin B6. Also, pistachio contains more dietary fiber, Vitamin C and Vitamin E than turkey.

For 100 grams of turkey and pistachio:

Turkey (3.5 ounces)		Pistachio (7/8 cup)
239	potassium (MG)	1007
1	Vitamin B12 (UG)	0
29	protein (G)	21
9.6	niacin (MG)	1.4
0.62	Vitamin B6 (MG)	1.1

However, turkey does contain more trans fat, Vitamin D, niacin, pantothenic acid and Vitamin B12 than pistachio by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	572
0	dietary fiber (G)	10
0	sugar (G)	7.7
2.2	saturated fat (G)	5.6
0.1	trans fat (G)	0
0	Vitamin C (MG)	3
12	Vitamin A (UG)	13
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	2.2
14	calcium (MG)	107
1.1	iron (MG)	4
0.05	thiamin (MG)	0.7
0.28	riboflavin (MG)	0.23
0.95	pantothenic acid (MG)	0.51
0.62	Vitamin B6 (MG)	1.1
9	folate (UG)	51
1	Vitamin B12 (UG)	0

0.928 | 0.928 | 7.29 Complete Comparison:
Pistachio vs. Turkey

Mung Bean

Similarity: > 90%

Mung bean is also high in protein, potassium and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, calcium and iron than turkey.

For 100 grams of turkey and mung bean:

Turkey (3.5 ounces)		Mung Bean (1/2 cup)
239	potassium (MG)	1246
1	Vitamin B12 (UG)	0
29	protein (G)	24
9.6	niacin (MG)	2.3
0.62	Vitamin B6 (MG)	0.38

However, turkey does contain more trans fat, Vitamin D, niacin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	347
0	dietary fiber (G)	16
0	sugar (G)	6.6
2.2	saturated fat (G)	0.35
0.1	trans fat (G)	0
0	Vitamin C (MG)	4.8
12	Vitamin A (UG)	6
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.51
14	calcium (MG)	132
1.1	iron (MG)	6.7
0.05	thiamin (MG)	0.62
0.28	riboflavin (MG)	0.23
0.95	pantothenic acid (MG)	1.9
0.62	Vitamin B6 (MG)	0.38
9	folate (UG)	625
1	Vitamin B12 (UG)	0

0.928 | 0.928 | 7.63 Complete Comparison:
Mung Bean vs. Turkey

Walnut

Similarity: > 90%

Walnut is also high in protein, potassium and Vitamin B6. Also, walnut contains more dietary fiber, Vitamin C and calcium than turkey.

For 100 grams of turkey and walnut:

Turkey (3.5 ounces)		Walnut (7/8 cup)
239	potassium (MG)	441
1	Vitamin B12 (UG)	0
29	protein (G)	15
9.6	niacin (MG)	1.1
0.62	Vitamin B6 (MG)	0.54

However, turkey does contain more trans fat, Vitamin D, riboflavin, niacin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
2.2	saturated fat (G)	6.1
0.1	trans fat (G)	0
0	Vitamin C (MG)	1.3
12	Vitamin A (UG)	1
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.7
14	calcium (MG)	98
1.1	iron (MG)	2.9
0.05	thiamin (MG)	0.34
0.28	riboflavin (MG)	0.15
0.95	pantothenic acid (MG)	0.57
0.62	Vitamin B6 (MG)	0.54
9	folate (UG)	98
1	Vitamin B12 (UG)	0

0.926 | 0.926 | 6.28 Complete Comparison:
Walnut vs. Turkey

Wheat Flour

Similarity: > 90%

Wheat flour is also high in protein and niacin. Moreover, wheat flour contains more dietary fiber, iron, thiamin, riboflavin and folate than turkey.

For 100 grams of turkey and wheat flour:

Turkey (3.5 ounces)		Wheat Flour (3/4 cup)
239	potassium (MG)	100
1	Vitamin B12 (UG)	0
29	protein (G)	12
9.6	niacin (MG)	7.6
0.62	Vitamin B6 (MG)	0.04

However, turkey does contain more trans fat, Vitamin A, Vitamin D and potassium than wheat flour by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	361
0	dietary fiber (G)	2.4
0	sugar (G)	0.31
2.2	saturated fat (G)	0.24
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.4
14	calcium (MG)	15
1.1	iron (MG)	4.4
0.05	thiamin (MG)	0.81
0.28	riboflavin (MG)	0.51
0.95	pantothenic acid (MG)	0.44
0.62	Vitamin B6 (MG)	0.04
9	folate (UG)	183
1	Vitamin B12 (UG)	0

0.922 | 0.922 | 4.97 Complete Comparison:
Wheat Flour vs. Turkey

Oats

Similarity: > 90%

Oats are also high in protein and potassium. Moreover, oats contains more dietary fiber, calcium, iron, thiamin and pantothenic acid than turkey.

For 100 grams of turkey and oats:

Turkey (3.5 ounces)		Oats (5/8 cup)
239	potassium (MG)	429
1	Vitamin B12 (UG)	0
29	protein (G)	17
9.6	niacin (MG)	0.96
0.62	Vitamin B6 (MG)	0.12

However, turkey does contain more trans fat, Vitamin A, Vitamin D, riboflavin and niacin than oats by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	389
0	dietary fiber (G)	11
2.2	saturated fat (G)	1.2
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	54
1.1	iron (MG)	4.7
0.05	thiamin (MG)	0.76
0.28	riboflavin (MG)	0.14
0.95	pantothenic acid (MG)	1.3
0.62	Vitamin B6 (MG)	0.12
9	folate (UG)	56
1	Vitamin B12 (UG)	0

0.914 | 0.914 | 6.04 Complete Comparison:
Oats vs. Turkey

Wheat Germ

Similarity: > 90%

More nutritionally dense than turkey, wheat germ is high in many of the same nutrients as turkey, including protein, potassium, niacin and Vitamin B6. Moreover, wheat germ contains more dietary fiber, calcium, iron, thiamin and riboflavin than turkey.

For 100 grams of turkey and wheat germ:

Turkey (3.5 ounces)		Wheat Germ (7/8 cup)
239	potassium (MG)	892
1	Vitamin B12 (UG)	0
29	protein (G)	23
9.6	niacin (MG)	6.8
0.62	Vitamin B6 (MG)	1.3

However, turkey does contain more trans fat, Vitamin A, Vitamin D and Vitamin B12 than wheat germ by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	360
0	dietary fiber (G)	13
2.2	saturated fat (G)	1.7
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	39
1.1	iron (MG)	6.3
0.05	thiamin (MG)	1.9
0.28	riboflavin (MG)	0.5
0.95	pantothenic acid (MG)	2.3
0.62	Vitamin B6 (MG)	1.3
9	folate (UG)	281
1	Vitamin B12 (UG)	0

0.914 | 0.914 | 11.17 Complete Comparison:
Wheat Germ vs. Turkey

Granola

Similarity: > 90%

Granola is also high in protein, potassium and Vitamin B6. Also, granola contains more dietary fiber, Vitamin C and Vitamin E than turkey.

For 100 grams of turkey and granola:

Turkey (3.5 ounces)		Granola (7/8 cup)
239	potassium (MG)	539
1	Vitamin B12 (UG)	0
29	protein (G)	14
9.6	niacin (MG)	2.7
0.62	Vitamin B6 (MG)	0.37

However, turkey does contain more Vitamin D, niacin and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
2.2	saturated fat (G)	4
0.1	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
12	Vitamin A (UG)	1
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	11
14	calcium (MG)	76
1.1	iron (MG)	4
0.05	thiamin (MG)	0.55
0.28	riboflavin (MG)	0.35
0.95	pantothenic acid (MG)	0.75
0.62	Vitamin B6 (MG)	0.37
9	folate (UG)	84
1	Vitamin B12 (UG)	0

0.911 | 0.911 | 7.62 Complete Comparison:
Granola vs. Turkey

Cornmeal

Similarity: > 90%

Cornmeal is also high in protein, potassium and Vitamin B6. Also, cornmeal contains more dietary fiber, iron and thiamin than turkey.

For 100 grams of turkey and cornmeal:

Turkey (3.5 ounces)		Cornmeal (7/8 cup)
239	potassium (MG)	322
1	Vitamin B12 (UG)	0
29	protein (G)	9.9
9.6	niacin (MG)	2.5
0.62	Vitamin B6 (MG)	0.59

However, turkey does contain more trans fat, Vitamin A, Vitamin D and riboflavin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	384
0	dietary fiber (G)	9.4
0	sugar (G)	1.6
2.2	saturated fat (G)	1
0.1	trans fat (G)	0
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.37
14	calcium (MG)	6
1.1	iron (MG)	3
0.05	thiamin (MG)	0.3
0.28	riboflavin (MG)	0.09
0.95	pantothenic acid (MG)	0.6
0.62	Vitamin B6 (MG)	0.59
9	folate (UG)	34
1	Vitamin B12 (UG)	0

0.91 | 0.91 | 4.2 Complete Comparison:
Cornmeal vs. Turkey

Hazelnut

Similarity: > 90%

Hazelnut is also high in protein, potassium and Vitamin B6. Also, hazelnut contains more dietary fiber, Vitamin C and Vitamin E than turkey.

For 100 grams of turkey and hazelnut:

Turkey (3.5 ounces)		Hazelnut (3.5 ounces)
239	potassium (MG)	755
1	Vitamin B12 (UG)	0
29	protein (G)	15
9.6	niacin (MG)	2.1
0.62	Vitamin B6 (MG)	0.62

However, turkey does contain more trans fat, Vitamin D, riboflavin, niacin and Vitamin B12 than hazelnut by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	646
0	dietary fiber (G)	9.4
0	sugar (G)	4.9
2.2	saturated fat (G)	4.5
0.1	trans fat (G)	0
0	Vitamin C (MG)	3.8
12	Vitamin A (UG)	3
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	15
14	calcium (MG)	123
1.1	iron (MG)	4.4
0.05	thiamin (MG)	0.34
0.28	riboflavin (MG)	0.12
0.95	pantothenic acid (MG)	0.92
0.62	Vitamin B6 (MG)	0.62
9	folate (UG)	88
1	Vitamin B12 (UG)	0

0.906 | 0.906 | 7.63 Complete Comparison:
Hazelnut vs. Turkey

plants and vegetables

Edamame

Similarity: > 95%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium and iron than turkey.

For 100 grams of turkey and edamame:

Turkey (3.5 ounces)		Edamame (5/8 cup)
239	potassium (MG)	436
1	Vitamin B12 (UG)	0
29	protein (G)	12
9.6	niacin (MG)	0.92
0.62	Vitamin B6 (MG)	0.1

However, turkey does contain more Vitamin D, riboflavin, niacin and pantothenic acid than edamame by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	121
0	dietary fiber (G)	5.2
0	sugar (G)	2.2
2.2	saturated fat (G)	0.62
0.1	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
12	Vitamin A (UG)	15
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.68
14	calcium (MG)	63
1.1	iron (MG)	2.3
0.05	thiamin (MG)	0.2
0.28	riboflavin (MG)	0.16
0.95	pantothenic acid (MG)	0.4
0.62	Vitamin B6 (MG)	0.1
9	folate (UG)	311
1	Vitamin B12 (UG)	0

0.95 | 0.95 | 3.97 Complete Comparison:
Edamame vs. Turkey

Sprouted Peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, thiamin and folate than turkey.

For 100 grams of turkey and sprouted peas:

Turkey (3.5 ounces)		Sprouted Peas (7/8 cup)
239	potassium (MG)	381
1	Vitamin B12 (UG)	0
29	protein (G)	8.8
9.6	niacin (MG)	3.1
0.62	Vitamin B6 (MG)	0.27

However, turkey does contain more trans fat, Vitamin A, Vitamin D and riboflavin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	124
2.2	saturated fat (G)	0.12
0.1	trans fat (G)	0
0	Vitamin C (MG)	10
12	Vitamin A (UG)	0
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0
14	calcium (MG)	36
1.1	iron (MG)	2.3
0.05	thiamin (MG)	0.23
0.28	riboflavin (MG)	0.16
0.95	pantothenic acid (MG)	1
0.62	Vitamin B6 (MG)	0.27
9	folate (UG)	144
1	Vitamin B12 (UG)	0

0.949 | 0.949 | 2.96 Complete Comparison:
Sprouted Peas vs. Turkey

Lima Beans

Similarity: > 90%

Lima beans are also high in potassium and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, calcium and iron than turkey.

For 100 grams of turkey and lima beans:

Turkey (3.5 ounces)		Lima Beans (5/8 cup)
239	potassium (MG)	467
1	Vitamin B12 (UG)	0
29	protein (G)	6.8
9.6	niacin (MG)	1.5
0.62	Vitamin B6 (MG)	0.2

However, turkey does contain more protein, trans fat, Vitamin D and riboflavin than lima beans by weight.

Here is a comparison of the rest of nutrients:

189	calories (KCAL)	113
0	dietary fiber (G)	4.9
0	sugar (G)	1.5
2.2	saturated fat (G)	0.2
0.1	trans fat (G)	0
0	Vitamin C (MG)	23
12	Vitamin A (UG)	10
15	Vitamin D (IU)	0
0.07	Vitamin E (MG)	0.32
14	calcium (MG)	34
1.1	iron (MG)	3.1
0.05	thiamin (MG)	0.22
0.28	riboflavin (MG)	0.1
0.95	pantothenic acid (MG)	0.25
0.62	Vitamin B6 (MG)	0.2
9	folate (UG)	34
1	Vitamin B12 (UG)	0

0.915 | 0.915 | 3.18 Complete Comparison:
Lima Beans vs. Turkey

Other Nutritional Substitutes

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