Turkey vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Turkey, all classes, liver, cooked, simmered is higher in more vitamins & minerals
Calories (kcal)
Turkey 189
Nuts 659
Protein (g)
Turkey 27.0
Nuts 14.3
Carbs (g)
Turkey 0
Nuts 11.7
Fat (g)
Turkey 8.18
Nuts 67.1
Fiber (g)
Turkey 0
Nuts 7.50
Quick answers
Which has more protein?
Turkey, all classes, liver, cooked, simmered — 27.0g vs 14.3g per 100g.
Which has fewer calories?
Turkey, all classes, liver, cooked, simmered — 189 vs 659 kcal per 100g.
Which is more nutrient-dense?
Turkey, all classes, liver, cooked, simmered scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Turkey | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 189 kcal | 659 kcal | -71% |
| Macronutrients | |||
| Water | 64.0 g | 3.42 g | +1771% |
| Protein | 27.0 g | 14.3 g | +89% |
| Total lipid (fat) | 8.18 g | 67.1 g | -88% |
| Carbohydrate, by difference | 0 g | 11.7 g | -100% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.30 g | 16.1 g | -86% |
| Fatty acids, total monounsaturated | 1.04 g | 23.9 g | -96% |
| Fatty acids, total trans | 0.058 g | — | |
| Cholesterol | 648 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 22.6 mg | 0.700 mg | +3129% |
| Thiamin (Vitamin B1) | 0.256 mg | 0.617 mg | -59% |
| Riboflavin (Vitamin B2) | 2.69 mg | 0.035 mg | +7577% |
| Niacin (Vitamin B3) | 11.1 mg | 0.295 mg | +3659% |
| Pantothenic acid (Vitamin B5) | 4.35 mg | 0.184 mg | +2264% |
| Vitamin B-6 — Pyridoxine | 0.882 mg | 0.101 mg | +773% |
| Biotin (Vitamin B7) | 691 ug | 22.0 ug | +3041% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 220 mg | 28.8 mg | +665% |
| Vitamin B-12 — Cobalamin | 28.2 ug | 0 ug | |
| Vitamin A, RAE | 10751 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.150 mg | 5.65 mg | -97% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 160 mg | -88% |
| Iron, Fe | 1.79 mg | 2.43 mg | -26% |
| Magnesium, Mg | 26.0 mg | 376 mg | -93% |
| Phosphorus, P | 312 mg | 725 mg | -57% |
| Potassium, K | 153 mg | 659 mg | -77% |
| Sodium, Na | 98.0 mg | 3.00 mg | +3167% |
| Zinc, Zn | 4.53 mg | 4.06 mg | +12% |
| Copper, Cu | 1.05 mg | 1.74 mg | -40% |
| Manganese, Mn | 0.331 mg | 1.22 mg | -73% |
| Selenium, Se | 102 ug | 1917 ug | -95% |
| Other Nutrients | |||
| Energy | 791 kj | 2757 kj | -71% |
| Ash | 1.47 g | 3.43 g | -57% |
| Total Sugars | 0 g | 2.33 g | -100% |
| Sucrose | — | 2.33 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0.250 g | |
| Folic acid (Vitamin B9 — synthetic) | 691 ug | 22.0 ug | +3041% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 691 ug | 22.0 ug | +3041% |
| Betaine | 2.40 mg | 0.400 mg | +500% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 10751 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 35836 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0.010 mg | +100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | 9.56 mg | -99% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.630 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.030 mg | 0.170 mg | -82% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.006 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.019 g | 0.046 g | -59% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.04 g | 9.63 g | -89% |
| SFA 17:0 (Margaric acid) | 0.021 g | 0.041 g | -49% |
| SFA 18:0 (Stearic acid) | 1.20 g | 6.24 g | -81% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.167 g | -96% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.010 g | -70% |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.053 g | 0.214 g | -75% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.052 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | 0.045 g | -96% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.952 g | 23.6 g | -96% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.911 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | 0.027 g | +11% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.17 g | 24.4 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.47 g | 24.4 g | -94% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.45 g | 23.9 g | -94% |
| PUFA 18:2 CLAs | 0.003 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.036 g | -3% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.033 g | 0.018 g | +83% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | 0.018 g | -89% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.012 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.011 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.024 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.024 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.489 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.016 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.028 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.053 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.042 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.041 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.015 g | — | |
| Fatty acids, total trans-polyenoic | 0.015 g | — | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.294 g | 0.135 g | +118% |
| Threonine (EAA) | 0.976 g | 0.365 g | +167% |
| Isoleucine (EAA, BCAA) | 0.767 g | 0.518 g | +48% |
| Leucine (EAA, BCAA) | 1.94 g | 1.19 g | +63% |
| Lysine (EAA) | 2.04 g | 0.490 g | +316% |
| Methionine (EAA) | 0.681 g | 1.12 g | -39% |
| Cystine (conditionally essential) | 0.314 g | 0.306 g | +3% |
| Phenylalanine (EAA) | 0.994 g | 0.639 g | +56% |
| Tyrosine (conditionally essential) | 0.854 g | 0.416 g | +105% |
| Valine (EAA, BCAA) | 0.950 g | 0.760 g | +25% |
| Arginine (conditionally essential) | 1.58 g | 2.14 g | -26% |
| Histidine (EAA) | 0.589 g | 0.409 g | +44% |
| Alanine | 1.49 g | 0.609 g | +144% |
| Aspartic acid | 2.10 g | 1.33 g | +59% |
| Glutamic acid | 3.52 g | 3.19 g | +10% |
| Glycine (conditionally essential) | 1.46 g | 0.733 g | +99% |
| Proline (conditionally essential) | 1.64 g | 0.706 g | +132% |
| Serine | 1.16 g | 0.676 g | +71% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 13.0 mg | 1.00 mg | +1200% |
| Choline from phosphatidylcholine | 170 mg | 11.0 mg | +1445% |
| Choline from phosphocholine | 2.90 mg | 0.300 mg | +867% |
| Choline from sphingomyelin | 26.0 mg | 0 mg | |
| Free Choline | 9.70 mg | 16.0 mg | -39% |
| Total Choline | 220 mg | 29.0 mg | +659% |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turkey, all classes, liver, cooked, simmered nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +7577% in Turkey, all classes, liver, cooked, simmered Niacin (Vitamin B3) +3659% in Turkey, all classes, liver, cooked, simmered Sodium, Na +3167% in Turkey, all classes, liver, cooked, simmered Vitamin C, total ascorbic acid +3129% in Turkey, all classes, liver, cooked, simmered
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