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Bean vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between Bean and Turkey meat

  • Bean is higher in Fiber, and Copper, yet Turkey meat is higher in Vitamin B3, Selenium, Vitamin B12, Vitamin B6, Vitamin B2, Phosphorus, and Choline.
  • Turkey meat covers your daily Vitamin B3 needs 57% more than Bean.

Food varieties used in this article are Beans, baked, canned, no salt added and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Bean 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.
Bean
Bean
5
:
5
Turkey meat
Turkey meat
Contains more Calcium +257.1%
Contains more Potassium +23.8%
Contains less Sodium -99%
Contains more Copper +121.5%
Contains more Iron +275.9%
Contains more Phosphorus +114.4%
Contains more Zinc +77.1%
Contains more Selenium +562.2%
Equal in Magnesium - 30
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
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 +257.1%
Contains more Potassium +23.8%
Contains less Sodium -99%
Contains more Copper +121.5%
Contains more Iron +275.9%
Contains more Phosphorus +114.4%
Contains more Zinc +77.1%
Contains more Selenium +562.2%
Equal in Magnesium - 30

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.
Bean
Bean
6
:
6
Turkey meat
Turkey meat
Contains more Vitamin A +171.8%
Contains more Vitamin E +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Folate +166.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +368.3%
Contains more Vitamin B3 +2126.3%
Contains more Vitamin B6 +373.8%
Contains more Vitamin B12 +∞%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 A +171.8%
Contains more Vitamin E +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Folate +166.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +368.3%
Contains more Vitamin B3 +2126.3%
Contains more Vitamin B6 +373.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Turkey meat
Turkey meat
Contains more Carbs +34050%
Contains more Water +14.3%
Contains more Other +256.3%
Contains more Protein +494.8%
Contains more Fats +1747.5%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +34050%
Contains more Water +14.3%
Contains more Other +256.3%
Contains more Protein +494.8%
Contains more Fats +1747.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Turkey meat
Turkey meat
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +7462.9%
Contains more Polyunsaturated fat +1132%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 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 -95.2%
Contains more Monounsaturated Fat +7462.9%
Contains more Polyunsaturated fat +1132%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Turkey meat Opinion
Net carbs 14.99g 0.06g Bean
Protein 4.8g 28.55g Turkey meat
Fats 0.4g 7.39g Turkey meat
Carbs 20.49g 0.06g Bean
Calories 105kcal 189kcal Turkey meat
Sugar 7.78g 0g Turkey meat
Fiber 5.5g 0g Bean
Calcium 50mg 14mg Bean
Iron 0.29mg 1.09mg Turkey meat
Magnesium 32mg 30mg Bean
Phosphorus 104mg 223mg Turkey meat
Potassium 296mg 239mg Bean
Sodium 1mg 103mg Bean
Zinc 1.4mg 2.48mg Turkey meat
Copper 0.206mg 0.093mg Bean
Manganese 0.014mg Turkey meat
Selenium 4.5µg 29.8µg Turkey meat
Vitamin A 106IU 39IU Bean
Vitamin A RAE 5µg 12µg Turkey meat
Vitamin E 0.15mg 0.07mg Bean
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.045mg Bean
Vitamin B2 0.06mg 0.281mg Turkey meat
Vitamin B3 0.43mg 9.573mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.13mg 0.616mg Turkey meat
Folate 24µg 9µg Bean
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 0.8µg 0µg Bean
Tryptophan 0.291mg Turkey meat
Threonine 1.004mg Turkey meat
Isoleucine 0.796mg Turkey meat
Leucine 1.925mg Turkey meat
Lysine 2.282mg Turkey meat
Methionine 0.724mg Turkey meat
Phenylalanine 0.903mg Turkey meat
Valine 0.902mg Turkey meat
Histidine 0.749mg Turkey meat
Cholesterol 0mg 109mg Bean
Trans Fat 0g 0.101g Bean
Saturated Fat 0.103g 2.155g Bean
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 0.035g 2.647g Turkey meat
Polyunsaturated fat 0.172g 2.119g Turkey meat
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
Bean 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
11%
Bean
50%
Turkey meat
Minerals Daily Need Coverage Score
25%
Bean
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.052g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.