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  6. Turkey meat vs. Bran raw

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

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How are Turkey meat and Bran raw different?

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

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

Infographic

Turkey meat vs Bran raw 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.
Turkey meat
Turkey meat
0
:
10
Bran raw
Bran raw
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%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
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.
Turkey meat
Turkey meat
6
:
5
Bran raw
Bran raw
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 +∞%
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 +∞%
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%
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%
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 +∞%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
3
:
2
Bran raw
Bran raw
Contains more Protein +65%
Contains more Water +869.8%
Contains more Carbs +110266.7%
Contains more Other +504.2%
Equal in Fats - 7.03
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
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
Contains more Protein +65%
Contains more Water +869.8%
Contains more Carbs +110266.7%
Contains more Other +504.2%
Equal in Fats - 7.03

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Bran raw
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 Turkey meat Bran raw Opinion
Net carbs 0.06g 50.82g Bran raw
Protein 28.55g 17.3g Turkey meat
Fats 7.39g 7.03g Turkey meat
Carbs 0.06g 66.22g Bran raw
Calories 189kcal 246kcal Bran raw
Sugar 0g 1.45g Turkey meat
Fiber 0g 15.4g Bran raw
Calcium 14mg 58mg Bran raw
Iron 1.09mg 5.41mg Bran raw
Magnesium 30mg 235mg Bran raw
Phosphorus 223mg 734mg Bran raw
Potassium 239mg 566mg Bran raw
Sodium 103mg 4mg Bran raw
Zinc 2.48mg 3.11mg Bran raw
Copper 0.093mg 0.403mg Bran raw
Manganese 0.014mg 5.63mg Bran raw
Selenium 29.8µg 45.2µg Bran raw
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 1.01mg Bran raw
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin B1 0.045mg 1.17mg Bran raw
Vitamin B2 0.281mg 0.22mg Turkey meat
Vitamin B3 9.573mg 0.934mg Turkey meat
Vitamin B5 0.948mg 1.494mg Bran raw
Vitamin B6 0.616mg 0.165mg Turkey meat
Folate 9µg 52µg Bran raw
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 3.2µg Bran raw
Tryptophan 0.291mg 0.335mg Bran raw
Threonine 1.004mg 0.502mg Turkey meat
Isoleucine 0.796mg 0.668mg Turkey meat
Leucine 1.925mg 1.374mg Turkey meat
Lysine 2.282mg 0.76mg Turkey meat
Methionine 0.724mg 0.335mg Turkey meat
Phenylalanine 0.903mg 0.908mg Bran raw
Valine 0.902mg 0.964mg Bran raw
Histidine 0.749mg 0.41mg Turkey meat
Cholesterol 109mg 0mg Bran raw
Trans Fat 0.101g Bran raw
Saturated Fat 2.155g 1.328g Bran raw
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 2.376g Turkey meat
Polyunsaturated fat 2.119g 2.766g 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
Turkey meat Bran raw
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
50%
Turkey meat
46%
Bran raw
Minerals Daily Need Coverage Score
46%
Turkey meat
195%
Bran raw

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