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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
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.
Bean
Bean
6
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% 6.4% 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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +171.8%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

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 Cholesterol ok
Lower in Sodium 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
Calories 105kcal 189kcal Turkey meat
Protein 4.8g 28.55g Turkey meat
Fats 0.4g 7.39g Turkey meat
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 0.06g Bean
Carbs 20.49g 0.06g Bean
Cholesterol 0mg 109mg Bean
Vitamin D 0IU 15IU Turkey meat
Magnesium 32mg 30mg Bean
Calcium 50mg 14mg Bean
Potassium 296mg 239mg Bean
Iron 0.29mg 1.09mg Turkey meat
Sugar 7.78g 0g Turkey meat
Fiber 5.5g 0g Bean
Copper 0.206mg 0.093mg Bean
Zinc 1.4mg 2.48mg Turkey meat
Phosphorus 104mg 223mg Turkey meat
Sodium 1mg 103mg Bean
Vitamin A 106IU 39IU Bean
Vitamin A 5µg 12µg Turkey meat
Vitamin E 0.15mg 0.07mg Bean
Vitamin D 0µg 0.4µg Turkey meat
Manganese 0.014mg Turkey meat
Selenium 4.5µg 29.8µg Turkey meat
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
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 0.8µg 0µg Bean
Folate 24µg 9µg Bean
Trans Fat 0g 0.101g Bean
Choline 30.8mg 87.4mg Turkey meat
Saturated Fat 0.103g 2.155g Bean
Monounsaturated Fat 0.035g 2.647g Turkey meat
Polyunsaturated fat 0.172g 2.119g Turkey meat
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
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 Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 102mg)
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.