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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 for bran raw is 244% higher.
  • Turkey meat has a lower glycemic index (0) than bran raw (56).

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% 4% 1.4% 6% 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

All nutrients comparison - raw data values

Nutrient Bran raw Turkey meat DV% diff.
Manganese 5.63mg 0.014mg 244%
Vitamin B1 1.17mg 0.045mg 94%
Phosphorus 734mg 223mg 73%
Fiber 15.4g 0g 62%
Iron 5.41mg 1.09mg 54%
Vitamin B3 0.934mg 9.573mg 54%
Magnesium 235mg 30mg 49%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.165mg 0.616mg 35%
Copper 0.403mg 0.093mg 34%
Selenium 45.2µg 29.8µg 28%
Protein 17.3g 28.55g 23%
Carbs 66.22g 0.06g 22%
Folate 52µg 9µg 11%
Vitamin B5 1.494mg 0.948mg 11%
Potassium 566mg 239mg 10%
Choline 32.2mg 87.4mg 10%
Zinc 3.11mg 2.48mg 6%
Vitamin E 1.01mg 0.07mg 6%
Vitamin B2 0.22mg 0.281mg 5%
Calcium 58mg 14mg 4%
Sodium 4mg 103mg 4%
Saturated fat 1.328g 2.155g 4%
Polyunsaturated fat 2.766g 2.119g 4%
Vitamin K 3.2µg 0µg 3%
Calories 246kcal 189kcal 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 0µg 12µg 1%
Monounsaturated fat 2.376g 2.647g 1%
Fats 7.03g 7.39g 1%
Net carbs 50.82g 0.06g N/A
Sugar 1.45g 0g N/A
Trans fat 0.101g N/A
Tryptophan 0.335mg 0.291mg 0%
Threonine 0.502mg 1.004mg 0%
Isoleucine 0.668mg 0.796mg 0%
Leucine 1.374mg 1.925mg 0%
Lysine 0.76mg 2.282mg 0%
Methionine 0.335mg 0.724mg 0%
Phenylalanine 0.908mg 0.903mg 0%
Valine 0.964mg 0.902mg 0%
Histidine 0.41mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 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
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%

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.