Turkey vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pine nuts, dried is higher in more vitamins & minerals
Calories (kcal)
Turkey 459
Nuts 673
Protein (g)
Turkey 23.9
Nuts 13.7
Carbs (g)
Turkey 0.570
Nuts 13.1
Fat (g)
Turkey 39.3
Nuts 68.4
Fiber (g)
Turkey 0
Nuts 3.70
Quick answers
Which has more protein?
Turkey, whole, skin (light and dark), roasted — 23.9g vs 13.7g per 100g.
Which has fewer calories?
Turkey, whole, skin (light and dark), roasted — 459 vs 673 kcal per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, dried 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 | 459 kcal | 673 kcal | -32% |
| Macronutrients | |||
| Water | 34.9 g | 2.28 g | +1431% |
| Protein | 23.9 g | 13.7 g | +75% |
| Total lipid (fat) | 39.3 g | 68.4 g | -43% |
| Carbohydrate, by difference | 0.570 g | 13.1 g | -96% |
| Fiber, total dietary | 0 g | 3.70 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.4 g | 4.90 g | +132% |
| Fatty acids, total monounsaturated | 15.1 g | 18.8 g | -20% |
| Fatty acids, total trans | 0.568 g | — | |
| Cholesterol | 177 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0.029 mg | 0.364 mg | -92% |
| Riboflavin (Vitamin B2) | 0.290 mg | 0.227 mg | +28% |
| Niacin (Vitamin B3) | 10.2 mg | 4.39 mg | +133% |
| Pantothenic acid (Vitamin B5) | 0.920 mg | 0.313 mg | +194% |
| Vitamin B-6 — Pyridoxine | 0.375 mg | 0.094 mg | +299% |
| Biotin (Vitamin B7) | 8.00 ug | 34.0 ug | -76% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 73.8 mg | 55.8 mg | +32% |
| Vitamin B-12 — Cobalamin | 1.71 ug | 0 ug | |
| Vitamin A, RAE | 79.0 ug | 1.00 ug | +7800% |
| Carotene, beta | 0 ug | 17.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.150 mg | 9.33 mg | -98% |
| Vitamin D (D2 + D3) | 1.40 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 21.0 mg | 16.0 mg | +31% |
| Iron, Fe | 1.63 mg | 5.53 mg | -71% |
| Magnesium, Mg | 33.0 mg | 251 mg | -87% |
| Phosphorus, P | 233 mg | 575 mg | -59% |
| Potassium, K | 242 mg | 597 mg | -59% |
| Sodium, Na | 116 mg | 2.00 mg | +5700% |
| Zinc, Zn | 2.14 mg | 6.45 mg | -67% |
| Copper, Cu | 0.110 mg | 1.32 mg | -92% |
| Manganese, Mn | 0.017 mg | 8.80 mg | -100% |
| Selenium, Se | 21.1 ug | 0.700 ug | +2914% |
| Other Nutrients | |||
| Energy | 1920 kj | 2816 kj | -32% |
| Ash | 1.27 g | 2.59 g | -51% |
| Total Sugars | 0 g | 3.59 g | -100% |
| Sucrose | — | 3.45 g | |
| Glucose | — | 0.070 g | |
| Fructose | — | 0.070 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 1.43 g | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 34.0 ug | -76% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 34.0 ug | -76% |
| Betaine | 3.80 mg | 0.400 mg | +850% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 79.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 262 IU | 29.0 IU | +803% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 9.00 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | 11.1 mg | -99% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| 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) | 0.080 mg | 0.690 mg | -88% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 54.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.40 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 53.9 ug | -100% |
| 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) | 0.011 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.138 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.423 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.064 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 7.88 g | 3.21 g | +145% |
| SFA 17:0 (Margaric acid) | 0.109 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.66 g | 1.39 g | +92% |
| SFA 20:0 (Arachidic acid) | 0.040 g | 0.229 g | -83% |
| SFA 22:0 (Behenic acid) | 0.017 g | 0.068 g | -75% |
| SFA 24:0 (Lignoceric acid) | 0.006 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.064 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.51 g | 0.017 g | +8765% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 1.48 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.062 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 13.2 g | 17.9 g | -26% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 12.8 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.202 g | 0.801 g | -75% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.006 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.006 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.004 g | — | |
| Fatty acids, total polyunsaturated | 11.9 g | 34.1 g | -65% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.8 g | 33.2 g | -67% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 10.6 g | — | |
| PUFA 18:2 CLAs | 0.076 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.677 g | 0.164 g | +313% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.657 g | 0.112 g | +487% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.020 g | 0.052 g | -62% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.004 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.062 g | 0.404 g | -85% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.049 g | 0.353 g | -86% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.005 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.044 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.191 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.010 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.039 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.023 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.010 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.443 g | — | |
| TFA 16:1 t | 0.028 g | — | |
| TFA 18:1 t | 0.415 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.125 g | — | |
| Fatty acids, total trans-polyenoic | 0.125 g | — | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 20.0 mg | |
| Beta-sitosterol | — | 132 mg | |
| Tryptophan (EAA) | 0.120 g | 0.107 g | +12% |
| Threonine (EAA) | 0.541 g | 0.370 g | +46% |
| Isoleucine (EAA, BCAA) | 0.461 g | 0.542 g | -15% |
| Leucine (EAA, BCAA) | 1.12 g | 0.991 g | +13% |
| Lysine (EAA) | 1.24 g | 0.540 g | +130% |
| Methionine (EAA) | 0.401 g | 0.259 g | +55% |
| Cystine (conditionally essential) | 0.180 g | 0.289 g | -38% |
| Phenylalanine (EAA) | 0.602 g | 0.524 g | +15% |
| Tyrosine (conditionally essential) | 0.421 g | 0.509 g | -17% |
| Valine (EAA, BCAA) | 0.662 g | 0.687 g | -4% |
| Arginine (conditionally essential) | 1.50 g | 2.41 g | -38% |
| Histidine (EAA) | 0.401 g | 0.341 g | +18% |
| Alanine | 1.62 g | 0.684 g | +137% |
| Aspartic acid | 1.44 g | 1.30 g | +11% |
| Glutamic acid | 2.41 g | 2.93 g | -18% |
| Glycine (conditionally essential) | 3.11 g | 0.691 g | +350% |
| Proline (conditionally essential) | 2.23 g | 0.673 g | +231% |
| Serine | 0.782 g | 0.835 g | -6% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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, whole, skin (light and dark), roasted nutrition facts Nuts, pine nuts, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.