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Beans vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on the differences between beans and turkey meat

  • Beans are 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 beans.
  • The glycemic index of turkey meat is lower.

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

Infographic

Beans 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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CalciumCalcium +257.1%
Contains more PotassiumPotassium +23.8%
Contains more CopperCopper +121.5%
Contains less SodiumSodium -99%
Contains more IronIron +275.9%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +114.4%
Contains more SeleniumSelenium +562.2%
~equal in Magnesium ~30mg

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.
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +368.3%
Contains more Vitamin B3Vitamin B3 +2126.3%
Contains more Vitamin B6Vitamin B6 +373.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +183.8%

All nutrients comparison - raw data values

Nutrient Beans Turkey meat DV% diff.
Vitamin B3 0.43mg 9.573mg 57%
Protein 4.8g 28.55g 48%
Selenium 4.5µg 29.8µg 46%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.13mg 0.616mg 37%
Cholesterol 0mg 109mg 36%
Fiber 5.5g 0g 22%
Vitamin B5 0.948mg 19%
Phosphorus 104mg 223mg 17%
Vitamin B2 0.06mg 0.281mg 17%
Polyunsaturated fat 0.172g 2.119g 13%
Copper 0.206mg 0.093mg 13%
Fats 0.4g 7.39g 11%
Choline 30.8mg 87.4mg 10%
Iron 0.29mg 1.09mg 10%
Zinc 1.4mg 2.48mg 10%
Saturated fat 0.103g 2.155g 9%
Vitamin B1 0.15mg 0.045mg 9%
Carbs 20.49g 0.06g 7%
Monounsaturated fat 0.035g 2.647g 7%
Folate 24µg 9µg 4%
Calories 105kcal 189kcal 4%
Calcium 50mg 14mg 4%
Sodium 1mg 103mg 4%
Vitamin C 3.1mg 0mg 3%
Vitamin D 0µg 0.4µg 2%
Potassium 296mg 239mg 2%
Vitamin D 0IU 15IU 2%
Manganese 0.014mg 1%
Vitamin E 0.15mg 0.07mg 1%
Vitamin A 5µg 12µg 1%
Vitamin K 0.8µg 0µg 1%
Net carbs 14.99g 0.06g N/A
Magnesium 32mg 30mg 0%
Sugar 7.78g 0g N/A
Trans fat 0g 0.101g N/A
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -95.2%
Contains more Mono. FatMonounsaturated fat +7462.9%
Contains more Poly. FatPolyunsaturated fat +1132%

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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. Beans - 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.