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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.
  • The glycemic index of turkey meat is lower.

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% 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% 4% 1.4% 6% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Turkey meat DV% diff.
Folate 604µg 9µg 149%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.093mg 78%
Vitamin B1 0.747mg 0.045mg 59%
Vitamin B3 1.455mg 9.573mg 51%
Iron 5mg 1.09mg 49%
Vitamin B12 0µg 1.02µg 43%
Manganese 0.92mg 0.014mg 39%
Cholesterol 0mg 109mg 36%
Potassium 1332mg 239mg 32%
Selenium 12.7µg 29.8µg 31%
Magnesium 156mg 30mg 30%
Vitamin B6 0.309mg 0.616mg 24%
Phosphorus 372mg 223mg 21%
Carbs 60.05g 0.06g 20%
Choline 87.4mg 16%
Polyunsaturated fat 0.527g 2.119g 11%
Protein 23.03g 28.55g 11%
Calcium 127mg 14mg 11%
Zinc 3.63mg 2.48mg 10%
Fats 1.23g 7.39g 9%
Saturated fat 0.316g 2.155g 8%
Calories 335kcal 189kcal 7%
Monounsaturated fat 0.106g 2.647g 6%
Vitamin B2 0.213mg 0.281mg 5%
Vitamin B5 0.748mg 0.948mg 4%
Sodium 6mg 103mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 0µg 12µg 1%
Net carbs 35.35g 0.06g N/A
Vitamin E 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.273mg 0.291mg 0%
Threonine 0.969mg 1.004mg 0%
Isoleucine 1.017mg 0.796mg 0%
Leucine 1.838mg 1.925mg 0%
Lysine 1.58mg 2.282mg 0%
Methionine 0.346mg 0.724mg 0%
Phenylalanine 1.245mg 0.903mg 0%
Valine 1.205mg 0.902mg 0%
Histidine 0.641mg 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 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
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%

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.