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Soybean vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between Soybean and Turkey meat

  • Soybean is higher in Iron, Manganese, Copper, Fiber, and Vitamin K, yet Turkey meat is higher in Vitamin B3, Vitamin B12, Selenium, and Vitamin B6.
  • Turkey meat covers your daily Vitamin B3 needs 57% more than Soybean.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Soybean 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.
Contains more Calcium +628.6%
Contains more Iron +371.6%
Contains more Magnesium +186.7%
Contains more Potassium +115.5%
Contains less Sodium -99%
Contains more Copper +337.6%
Contains more Manganese +5785.7%
Contains more Zinc +115.7%
Contains more Selenium +308.2%
Equal in Phosphorus - 223
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +628.6%
Contains more Iron +371.6%
Contains more Magnesium +186.7%
Contains more Potassium +115.5%
Contains less Sodium -99%
Contains more Copper +337.6%
Contains more Manganese +5785.7%
Contains more Zinc +115.7%
Contains more Selenium +308.2%
Equal in Phosphorus - 223

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.
:
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244.4%
Contains more Folate +500%
Contains more Vitamin K +∞%
Contains more Vitamin A +333.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +2299.2%
Contains more Vitamin B5 +429.6%
Contains more Vitamin B6 +163.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.281
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244.4%
Contains more Folate +500%
Contains more Vitamin K +∞%
Contains more Vitamin A +333.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +2299.2%
Contains more Vitamin B5 +429.6%
Contains more Vitamin B6 +163.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +21.4%
Contains more Carbs +13833.3%
Contains more Other +297.9%
Contains more Protein +56.8%
Equal in Water - 63.52
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 Fats +21.4%
Contains more Carbs +13833.3%
Contains more Other +297.9%
Contains more Protein +56.8%
Equal in Water - 63.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.8%
Contains more Polyunsaturated fat +139%
Contains more Monounsaturated Fat +33.6%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -39.8%
Contains more Polyunsaturated fat +139%
Contains more Monounsaturated Fat +33.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Turkey meat Opinion
Net carbs 2.36g 0.06g Soybean
Protein 18.21g 28.55g Turkey meat
Fats 8.97g 7.39g Soybean
Carbs 8.36g 0.06g Soybean
Calories 172kcal 189kcal Turkey meat
Sugar 3g 0g Turkey meat
Fiber 6g 0g Soybean
Calcium 102mg 14mg Soybean
Iron 5.14mg 1.09mg Soybean
Magnesium 86mg 30mg Soybean
Phosphorus 245mg 223mg Soybean
Potassium 515mg 239mg Soybean
Sodium 1mg 103mg Soybean
Zinc 1.15mg 2.48mg Turkey meat
Copper 0.407mg 0.093mg Soybean
Manganese 0.824mg 0.014mg Soybean
Selenium 7.3µg 29.8µg Turkey meat
Vitamin A 9IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.35mg 0.07mg Soybean
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.045mg Soybean
Vitamin B2 0.285mg 0.281mg Soybean
Vitamin B3 0.399mg 9.573mg Turkey meat
Vitamin B5 0.179mg 0.948mg Turkey meat
Vitamin B6 0.234mg 0.616mg Turkey meat
Folate 54µg 9µg Soybean
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 19.2µg 0µg Soybean
Tryptophan 0.242mg 0.291mg Turkey meat
Threonine 0.723mg 1.004mg Turkey meat
Isoleucine 0.807mg 0.796mg Soybean
Leucine 1.355mg 1.925mg Turkey meat
Lysine 1.108mg 2.282mg Turkey meat
Methionine 0.224mg 0.724mg Turkey meat
Phenylalanine 0.869mg 0.903mg Turkey meat
Valine 0.831mg 0.902mg Turkey meat
Histidine 0.449mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Soybean
Trans Fat 0g 0.101g Soybean
Saturated Fat 1.297g 2.155g Soybean
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 1.981g 2.647g Turkey meat
Polyunsaturated fat 5.064g 2.119g Soybean
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
Soybean Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
50%
Turkey meat
Minerals Daily Need Coverage Score
75%
Soybean
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 14)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $1.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.858g)
Which food is richer in minerals?
Soybean
Soybean 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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.