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  6. Bean raw vs. Turkey meat

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

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How are Bean raw and Turkey meat different?

  • Bean raw is richer in Folate, Copper, Fiber, Vitamin B1, Iron, Manganese, and Magnesium, while Turkey meat is higher in Vitamin B3, and Vitamin B12.
  • Bean raw covers your daily need of Folate 129% more than Turkey meat.

Beans, pinto, mature seeds, raw and Turkey, whole, meat and skin, cooked, roasted types were used in this article.

Infographic

Bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +486.7%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +482.8%
Contains more IronIron +365.1%
Contains more CopperCopper +860.2%
Contains more PhosphorusPhosphorus +84.3%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +8100%
~equal in Zinc ~2.48mg
~equal in Selenium ~29.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +1484.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +715.4%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +32%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 CarbsCarbs +104150%
Contains more OtherOther +622.9%
Contains more ProteinProtein +33.3%
Contains more FatsFats +500.8%
Contains more WaterWater +460.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated Fat -89.1%
Contains more Mono. FatMonounsaturated Fat +1055.9%
Contains more Poly. FatPolyunsaturated fat +420.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Turkey meat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Bean raw Turkey meat Opinion
Calories 347kcal 189kcal Bean raw
Protein 21.42g 28.55g Turkey meat
Fats 1.23g 7.39g Turkey meat
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 0.06g Bean raw
Carbs 62.55g 0.06g Bean raw
Cholesterol 0mg 109mg Bean raw
Vitamin D 0IU 15IU Turkey meat
Magnesium 176mg 30mg Bean raw
Calcium 113mg 14mg Bean raw
Potassium 1393mg 239mg Bean raw
Iron 5.07mg 1.09mg Bean raw
Sugar 2.11g 0g Turkey meat
Fiber 15.5g 0g Bean raw
Copper 0.893mg 0.093mg Bean raw
Zinc 2.28mg 2.48mg Turkey meat
Starch 34.17g Bean raw
Phosphorus 411mg 223mg Bean raw
Sodium 12mg 103mg Bean raw
Vitamin A 0IU 39IU Turkey meat
Vitamin A 0µg 12µg Turkey meat
Vitamin E 0.21mg 0.07mg Bean raw
Vitamin D 0µg 0.4µg Turkey meat
Manganese 1.148mg 0.014mg Bean raw
Selenium 27.9µg 29.8µg Turkey meat
Vitamin B1 0.713mg 0.045mg Bean raw
Vitamin B2 0.212mg 0.281mg Turkey meat
Vitamin B3 1.174mg 9.573mg Turkey meat
Vitamin B5 0.785mg 0.948mg Turkey meat
Vitamin B6 0.474mg 0.616mg Turkey meat
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 5.6µg 0µg Bean raw
Folate 525µg 9µg Bean raw
Trans Fat 0g 0.101g Bean raw
Choline 66.2mg 87.4mg Turkey meat
Saturated Fat 0.235g 2.155g Bean raw
Monounsaturated Fat 0.229g 2.647g Turkey meat
Polyunsaturated fat 0.407g 2.119g Turkey meat
Tryptophan 0.237mg 0.291mg Turkey meat
Threonine 0.81mg 1.004mg Turkey meat
Isoleucine 0.871mg 0.796mg Bean raw
Leucine 1.558mg 1.925mg Turkey meat
Lysine 1.356mg 2.282mg Turkey meat
Methionine 0.259mg 0.724mg Turkey meat
Phenylalanine 1.095mg 0.903mg Bean raw
Valine 0.998mg 0.902mg Bean raw
Histidine 0.556mg 0.749mg Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
50%
Turkey meat
Minerals Daily Need Coverage Score
131%
Bean raw
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.92g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.