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  6. Bran raw vs. Turkey meat

Bran raw vs. Turkey meat — In-Depth Nutrition Comparison

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How are Bran raw and Turkey meat different?

  • Bran raw is higher in Manganese, Vitamin B1, Phosphorus, Fiber, Iron, and Magnesium, however, Turkey meat is richer in Vitamin B3, Vitamin B12, and Vitamin B6.
  • Daily need coverage for Manganese from Bran raw is 244% higher.

Oat bran, raw and Turkey, whole, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +683.3%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +136.8%
Contains more IronIron +396.3%
Contains more CopperCopper +333.3%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +229.1%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +40114.3%
Contains more SeleniumSelenium +51.7%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +1342.9%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +477.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +924.9%
Contains more Vitamin B6Vitamin B6 +273.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +171.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +110266.7%
Contains more OtherOther +504.2%
Contains more ProteinProtein +65%
Contains more WaterWater +869.8%
~equal in Fats ~7.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -38.4%
Contains more Poly. FatPolyunsaturated fat +30.5%
Contains more Mono. FatMonounsaturated Fat +11.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Turkey meat Opinion
Calories 246kcal 189kcal Bran raw
Protein 17.3g 28.55g Turkey meat
Fats 7.03g 7.39g Turkey meat
Net carbs 50.82g 0.06g Bran raw
Carbs 66.22g 0.06g Bran raw
Cholesterol 0mg 109mg Bran raw
Vitamin D 0IU 15IU Turkey meat
Magnesium 235mg 30mg Bran raw
Calcium 58mg 14mg Bran raw
Potassium 566mg 239mg Bran raw
Iron 5.41mg 1.09mg Bran raw
Sugar 1.45g 0g Turkey meat
Fiber 15.4g 0g Bran raw
Copper 0.403mg 0.093mg Bran raw
Zinc 3.11mg 2.48mg Bran raw
Phosphorus 734mg 223mg Bran raw
Sodium 4mg 103mg Bran raw
Vitamin A 0IU 39IU Turkey meat
Vitamin A 0µg 12µg Turkey meat
Vitamin E 1.01mg 0.07mg Bran raw
Vitamin D 0µg 0.4µg Turkey meat
Manganese 5.63mg 0.014mg Bran raw
Selenium 45.2µg 29.8µg Bran raw
Vitamin B1 1.17mg 0.045mg Bran raw
Vitamin B2 0.22mg 0.281mg Turkey meat
Vitamin B3 0.934mg 9.573mg Turkey meat
Vitamin B5 1.494mg 0.948mg Bran raw
Vitamin B6 0.165mg 0.616mg Turkey meat
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 3.2µg 0µg Bran raw
Folate 52µg 9µg Bran raw
Trans Fat 0.101g Bran raw
Choline 32.2mg 87.4mg Turkey meat
Saturated Fat 1.328g 2.155g Bran raw
Monounsaturated Fat 2.376g 2.647g Turkey meat
Polyunsaturated fat 2.766g 2.119g Bran raw
Tryptophan 0.335mg 0.291mg Bran raw
Threonine 0.502mg 1.004mg Turkey meat
Isoleucine 0.668mg 0.796mg Turkey meat
Leucine 1.374mg 1.925mg Turkey meat
Lysine 0.76mg 2.282mg Turkey meat
Methionine 0.335mg 0.724mg Turkey meat
Phenylalanine 0.908mg 0.903mg Bran raw
Valine 0.964mg 0.902mg Bran raw
Histidine 0.41mg 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
Bran 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
44%
Bran raw
50%
Turkey meat
Minerals Daily Need Coverage Score
195%
Bran raw
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.827g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.