SpinachvsTurkey Breast Sliced Prepackaged
🎯When to Eat What
Goal-based picks for Spinach vs Turkey Breast Sliced Prepackaged
Go with Spinach at just 23 kcal per 100g — 78% fewer calories.
Turkey Breast Sliced Prepackaged will keep you satisfied longer with 14.8g protein, 3.77g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Spinach has both iron (2.71mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Turkey Breast Sliced Prepackaged packs 14.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Spinach is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Spinach | Turkey Breast Sliced Prepackaged | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 23kcal1% | 106kcal5% | <0.1kcal |
| Protein | 2.9g6% | 15g30% | <0.1g |
| Total Fat | 0.39g1% | 3.8g5% | <0.1g |
| Saturated Fat | <0.1g0% | 0.91g5% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 49mg16% | <0.1mg |
| Carbohydrates | 3.6g1% | 2.2g1% | +1.4g |
| Dietary Fiber | 2.2g8% | 0g0% | +2.2g |
| Sugars | 0.42g | 0.91g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 469mcg52% | 0mcg0% | +469mcg |
| Vitamin C | 28mg31% | 0mg0% | +28mg |
| Vitamin D | 0mcg0% | 0.20mcg1% | <0.1mcg |
| Vitamin E | 2.0mg14% | 0.13mg1% | +1.9mg |
| Vitamin K | 483mcg403% | 0mcg0% | +483mcg |
| Vitamin B6 | 0.20mg11% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.37mcg15% | <0.1mcg |
| Folate | 194mcg49% | 4.0mcg1% | +190mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.19mg15% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 0.72mg5% | 7.2mg45% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 79mg3% | 898mg39% | <0.1mg |
| Calcium | 99mg8% | 14mg1% | +85mg |
| Iron | 2.7mg15% | 0.42mg2% | +2.3mg |
| Potassium | 558mg12% | 371mg8% | +187mg |
| Phosphorus | 49mg4% | 249mg20% | <0.1mg |
| Magnesium | 79mg19% | 19mg5% | +60mg |
| Zinc | 0.53mg5% | 0.94mg9% | <0.1mg |
| Copper | 0.13mg14% | <0.1mg3% | +0.11mg |
| Manganese | 0.90mg39% | <0.1mg1% | +0.88mg |
| Selenium | 1.0mcg2% | 13mcg24% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 106 kcal for Turkey Breast Sliced Prepackaged — that's 361% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Turkey Breast Sliced Prepackaged provides more protein with 14.8g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast Sliced Prepackaged offers better value for building and maintaining muscle.
Fat: Turkey Breast Sliced Prepackaged has more fat (3.77g vs 0.39g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach: 469mcg vs 0mcg), Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin D (Turkey Breast Sliced Prepackaged: 0.2mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Spinach: 0.897mg vs 0.016mg), Selenium (Turkey Breast Sliced Prepackaged: 13mcg vs 1mcg), Sodium (Turkey Breast Sliced Prepackaged: 898mg vs 79mg).
Diet Suitability: Both fit a low-carb or keto diet. Spinach fits a low-fat diet. Spinach fits a low-sodium diet.