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  6. Navy bean raw vs. Turkey meat

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

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Important differences between navy bean raw and turkey meat

  • Navy bean raw has more folate, copper, vitamin B1, and vitamin C; however, turkey meat has more selenium, vitamin B3, vitamin B1,2, vitamin B6, and phosphorus.
  • Turkey meat's daily need coverage for selenium is 53% more.
  • Navy bean raw has a higher glycemic index than turkey meat.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +236.7%
Contains more PotassiumPotassium +28.5%
Contains more IronIron +77.1%
Contains more CopperCopper +282.8%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +2814.3%
Contains more ZincZinc +178.7%
Contains more PhosphorusPhosphorus +123%
Contains more SeleniumSelenium +4866.7%
~equal in Calcium ~14mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +684.7%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +222.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Turkey meat DV% diff.
Selenium 0.6µg 29.8µg 53%
Vitamin B3 1.22mg 9.573mg 52%
Protein 6.15g 28.55g 45%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.191mg 0.616mg 33%
Folate 132µg 9µg 31%
Copper 0.356mg 0.093mg 29%
Vitamin B1 0.39mg 0.045mg 29%
Vitamin C 18.8mg 0mg 21%
Phosphorus 100mg 223mg 18%
Magnesium 101mg 30mg 17%
Manganese 0.408mg 0.014mg 17%
Choline 87.4mg 16%
Zinc 0.89mg 2.48mg 14%
Iron 1.93mg 1.09mg 11%
Polyunsaturated fat 0.407g 2.119g 11%
Fats 0.7g 7.39g 10%
Saturated fat 0.085g 2.155g 9%
Monounsaturated fat 0.052g 2.647g 6%
Calories 67kcal 189kcal 6%
Vitamin B2 0.215mg 0.281mg 5%
Sodium 13mg 103mg 4%
Carbs 13.05g 0.06g 4%
Vitamin D 0µg 0.4µg 2%
Vitamin B5 0.825mg 0.948mg 2%
Potassium 307mg 239mg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 0µg 12µg 1%
Net carbs 13.05g 0.06g N/A
Calcium 15mg 14mg 0%
Vitamin E 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.064mg 0.291mg 0%
Threonine 0.258mg 1.004mg 0%
Isoleucine 0.273mg 0.796mg 0%
Leucine 0.442mg 1.925mg 0%
Lysine 0.35mg 2.282mg 0%
Methionine 0.064mg 0.724mg 0%
Phenylalanine 0.31mg 0.903mg 0%
Valine 0.316mg 0.902mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +21650%
Contains more WaterWater +24.6%
Contains more OtherOther +97.9%
Contains more ProteinProtein +364.2%
Contains more FatsFats +955.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -96.1%
Contains more Mono. FatMonounsaturated fat +4990.4%
Contains more Poly. FatPolyunsaturated fat +420.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.