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  6. Cranberry bean raw vs. Turkey meat

Cranberry bean raw vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean raw and Turkey meat

  • Cranberry bean raw is higher in Folate, Fiber, Copper, Vitamin B1, Iron, Manganese, and Potassium, yet Turkey meat is higher in Vitamin B3, and Vitamin B12.
  • Cranberry bean raw covers your daily Folate needs 149% more than Turkey meat.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +420%
Contains more CalciumCalcium +807.1%
Contains more PotassiumPotassium +457.3%
Contains more IronIron +358.7%
Contains more CopperCopper +753.8%
Contains more ZincZinc +46.4%
Contains more PhosphorusPhosphorus +66.8%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +6471.4%
Contains more SeleniumSelenium +134.6%

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 0% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 B1Vitamin B1 +1560%
Contains more FolateFolate +6611.1%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +557.9%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +99983.3%
Contains more OtherOther +587.5%
Contains more ProteinProtein +24%
Contains more FatsFats +500.8%
Contains more WaterWater +412.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -85.3%
Contains more Mono. FatMonounsaturated Fat +2397.2%
Contains more Poly. FatPolyunsaturated fat +302.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Turkey meat
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Turkey meat Opinion
Calories 335kcal 189kcal Cranberry bean raw
Protein 23.03g 28.55g Turkey meat
Fats 1.23g 7.39g Turkey meat
Net carbs 35.35g 0.06g Cranberry bean raw
Carbs 60.05g 0.06g Cranberry bean raw
Cholesterol 0mg 109mg Cranberry bean raw
Vitamin D 0IU 15IU Turkey meat
Magnesium 156mg 30mg Cranberry bean raw
Calcium 127mg 14mg Cranberry bean raw
Potassium 1332mg 239mg Cranberry bean raw
Iron 5mg 1.09mg Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Copper 0.794mg 0.093mg Cranberry bean raw
Zinc 3.63mg 2.48mg Cranberry bean raw
Phosphorus 372mg 223mg Cranberry bean raw
Sodium 6mg 103mg Cranberry bean raw
Vitamin A 2IU 39IU Turkey meat
Vitamin A 0µg 12µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Manganese 0.92mg 0.014mg Cranberry bean raw
Selenium 12.7µg 29.8µg Turkey meat
Vitamin B1 0.747mg 0.045mg Cranberry bean raw
Vitamin B2 0.213mg 0.281mg Turkey meat
Vitamin B3 1.455mg 9.573mg Turkey meat
Vitamin B5 0.748mg 0.948mg Turkey meat
Vitamin B6 0.309mg 0.616mg Turkey meat
Vitamin B12 0µg 1.02µg Turkey meat
Folate 604µg 9µg Cranberry bean raw
Trans Fat 0g 0.101g Cranberry bean raw
Choline 87.4mg Turkey meat
Saturated Fat 0.316g 2.155g Cranberry bean raw
Monounsaturated Fat 0.106g 2.647g Turkey meat
Polyunsaturated fat 0.527g 2.119g Turkey meat
Tryptophan 0.273mg 0.291mg Turkey meat
Threonine 0.969mg 1.004mg Turkey meat
Isoleucine 1.017mg 0.796mg Cranberry bean raw
Leucine 1.838mg 1.925mg Turkey meat
Lysine 1.58mg 2.282mg Turkey meat
Methionine 0.346mg 0.724mg Turkey meat
Phenylalanine 1.245mg 0.903mg Cranberry bean raw
Valine 1.205mg 0.902mg Cranberry bean raw
Histidine 0.641mg 0.749mg Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 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
Cranberry 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
64%
Cranberry bean raw
50%
Turkey meat
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
46%
Turkey meat

Comparison summary

Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 35)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.839g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.