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  6. Bran vs. Turkey meat

Bran vs. Turkey meat — In-Depth Nutrition Comparison

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Significant differences between Bran and Turkey meat

  • Bran has more Manganese, however, Turkey meat is richer in Vitamin B3, Vitamin B6, Vitamin B12, Selenium, Vitamin B2, Zinc, Phosphorus, and Vitamin B5.
  • Turkey meat covers your daily Vitamin B3 needs 59% more than Bran.
  • Turkey meat has 69 times less Manganese than Bran. Bran has 0.964mg of Manganese, while Turkey meat has 0.014mg.

Specific food types used in this comparison are Oat bran, cooked and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Bran 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.
Bran
Bran
3
:
7
Turkey meat
Turkey meat
Contains more Magnesium +33.3%
Contains less Sodium -99%
Contains more Manganese +6785.7%
Contains more Calcium +40%
Contains more Iron +23.9%
Contains more Phosphorus +87.4%
Contains more Potassium +159.8%
Contains more Zinc +367.9%
Contains more Copper +40.9%
Contains more Selenium +287%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Magnesium +33.3%
Contains less Sodium -99%
Contains more Manganese +6785.7%
Contains more Calcium +40%
Contains more Iron +23.9%
Contains more Phosphorus +87.4%
Contains more Potassium +159.8%
Contains more Zinc +367.9%
Contains more Copper +40.9%
Contains more Selenium +287%

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.
Bran
Bran
1
:
10
Turkey meat
Turkey meat
Contains more Vitamin B1 +255.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +726.5%
Contains more Vitamin B3 +6547.9%
Contains more Vitamin B5 +336.9%
Contains more Vitamin B6 +2364%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin B1 +255.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +726.5%
Contains more Vitamin B3 +6547.9%
Contains more Vitamin B5 +336.9%
Contains more Vitamin B6 +2364%
Contains more Folate +50%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Turkey meat
Turkey meat
Contains more Carbs +18966.7%
Contains more Water +32.2%
Contains more Protein +789.4%
Contains more Fats +759.3%
Equal in Other - 0.48
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Turkey meat
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 Carbs +18966.7%
Contains more Water +32.2%
Contains more Protein +789.4%
Contains more Fats +759.3%
Equal in Other - 0.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Turkey meat
Turkey meat
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +809.6%
Contains more Polyunsaturated fat +525.1%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +809.6%
Contains more Polyunsaturated fat +525.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Turkey meat Opinion
Net carbs 8.84g 0.06g Bran
Protein 3.21g 28.55g Turkey meat
Fats 0.86g 7.39g Turkey meat
Carbs 11.44g 0.06g Bran
Calories 40kcal 189kcal Turkey meat
Fiber 2.6g 0g Bran
Calcium 10mg 14mg Turkey meat
Iron 0.88mg 1.09mg Turkey meat
Magnesium 40mg 30mg Bran
Phosphorus 119mg 223mg Turkey meat
Potassium 92mg 239mg Turkey meat
Sodium 1mg 103mg Bran
Zinc 0.53mg 2.48mg Turkey meat
Copper 0.066mg 0.093mg Turkey meat
Manganese 0.964mg 0.014mg Bran
Selenium 7.7µg 29.8µg Turkey meat
Vitamin A 0IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin B1 0.16mg 0.045mg Bran
Vitamin B2 0.034mg 0.281mg Turkey meat
Vitamin B3 0.144mg 9.573mg Turkey meat
Vitamin B5 0.217mg 0.948mg Turkey meat
Vitamin B6 0.025mg 0.616mg Turkey meat
Folate 6µg 9µg Turkey meat
Vitamin B12 0µg 1.02µg Turkey meat
Tryptophan 0.057mg 0.291mg Turkey meat
Threonine 0.086mg 1.004mg Turkey meat
Isoleucine 0.114mg 0.796mg Turkey meat
Leucine 0.235mg 1.925mg Turkey meat
Lysine 0.13mg 2.282mg Turkey meat
Methionine 0.057mg 0.724mg Turkey meat
Phenylalanine 0.155mg 0.903mg Turkey meat
Valine 0.165mg 0.902mg Turkey meat
Histidine 0.07mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Bran
Trans Fat 0.101g Bran
Saturated Fat 0.163g 2.155g Bran
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 0.291g 2.647g Turkey meat
Polyunsaturated fat 0.339g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
50%
Turkey meat
Minerals Daily Need Coverage Score
33%
Bran
46%
Turkey meat

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.992g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.