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  6. Bran raw vs. Turkey meat

Bran raw vs. Turkey meat — In-Depth Nutrition Comparison

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How are Bran raw and Turkey meat different?

  • Bran raw is higher in Manganese, Vitamin B1, Phosphorus, Fiber, Iron, and Magnesium, however, Turkey meat is richer in Vitamin B3, Vitamin B12, and Vitamin B6.
  • Daily need coverage for Manganese from Bran raw is 244% higher.

Oat bran, raw and Turkey, whole, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Bran raw vs Turkey meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran raw
Bran raw
10
:
0
Turkey meat
Turkey meat
Contains more Calcium +314.3%
Contains more Iron +396.3%
Contains more Magnesium +683.3%
Contains more Phosphorus +229.1%
Contains more Potassium +136.8%
Contains less Sodium -96.1%
Contains more Zinc +25.4%
Contains more Copper +333.3%
Contains more Manganese +40114.3%
Contains more Selenium +51.7%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +314.3%
Contains more Iron +396.3%
Contains more Magnesium +683.3%
Contains more Phosphorus +229.1%
Contains more Potassium +136.8%
Contains less Sodium -96.1%
Contains more Zinc +25.4%
Contains more Copper +333.3%
Contains more Manganese +40114.3%
Contains more Selenium +51.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran raw
Bran raw
5
:
6
Turkey meat
Turkey meat
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +2500%
Contains more Vitamin B5 +57.6%
Contains more Folate +477.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B3 +924.9%
Contains more Vitamin B6 +273.3%
Contains more Vitamin B12 +∞%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +2500%
Contains more Vitamin B5 +57.6%
Contains more Folate +477.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +27.7%
Contains more Vitamin B3 +924.9%
Contains more Vitamin B6 +273.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Turkey meat
Turkey meat
Contains more Carbs +110266.7%
Contains more Other +504.2%
Contains more Protein +65%
Contains more Water +869.8%
Equal in Fats - 7.39
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Carbs +110266.7%
Contains more Other +504.2%
Contains more Protein +65%
Contains more Water +869.8%
Equal in Fats - 7.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Turkey meat
Turkey meat
Contains less Saturated Fat -38.4%
Contains more Polyunsaturated fat +30.5%
Contains more Monounsaturated Fat +11.4%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -38.4%
Contains more Polyunsaturated fat +30.5%
Contains more Monounsaturated Fat +11.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Turkey meat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Turkey meat Opinion
Net carbs 50.82g 0.06g Bran raw
Protein 17.3g 28.55g Turkey meat
Fats 7.03g 7.39g Turkey meat
Carbs 66.22g 0.06g Bran raw
Calories 246kcal 189kcal Bran raw
Sugar 1.45g 0g Turkey meat
Fiber 15.4g 0g Bran raw
Calcium 58mg 14mg Bran raw
Iron 5.41mg 1.09mg Bran raw
Magnesium 235mg 30mg Bran raw
Phosphorus 734mg 223mg Bran raw
Potassium 566mg 239mg Bran raw
Sodium 4mg 103mg Bran raw
Zinc 3.11mg 2.48mg Bran raw
Copper 0.403mg 0.093mg Bran raw
Manganese 5.63mg 0.014mg Bran raw
Selenium 45.2µg 29.8µg Bran raw
Vitamin A 0IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 1.01mg 0.07mg Bran raw
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin B1 1.17mg 0.045mg Bran raw
Vitamin B2 0.22mg 0.281mg Turkey meat
Vitamin B3 0.934mg 9.573mg Turkey meat
Vitamin B5 1.494mg 0.948mg Bran raw
Vitamin B6 0.165mg 0.616mg Turkey meat
Folate 52µg 9µg Bran raw
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.291mg Bran raw
Threonine 0.502mg 1.004mg Turkey meat
Isoleucine 0.668mg 0.796mg Turkey meat
Leucine 1.374mg 1.925mg Turkey meat
Lysine 0.76mg 2.282mg Turkey meat
Methionine 0.335mg 0.724mg Turkey meat
Phenylalanine 0.908mg 0.903mg Bran raw
Valine 0.964mg 0.902mg Bran raw
Histidine 0.41mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Bran raw
Trans Fat 0.101g Bran raw
Saturated Fat 1.328g 2.155g Bran raw
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 2.376g 2.647g Turkey meat
Polyunsaturated fat 2.766g 2.119g Bran raw
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran raw
50%
Turkey meat
Minerals Daily Need Coverage Score
195%
Bran raw
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 99mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.827g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.