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Turkey meat vs. Beans — In-Depth Nutrition Comparison

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A recap on differences between turkey meat and beans

  • Turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, vitamin B2, phosphorus, and choline, yet beans are higher in fiber and copper.
  • Turkey meat covers your daily vitamin B3 needs 57% more than beans.
  • The amount of cholesterol in beans is lower.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat, and skin, cooked, roasted and Beans, baked, canned, no salt added.

Infographic

Turkey meat vs Beans 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +275.9%
Contains more ZincZinc +77.1%
Contains more PhosphorusPhosphorus +114.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +562.2%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +23.8%
Contains more CopperCopper +121.5%
Contains less SodiumSodium -99%
~equal in Magnesium ~32mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +368.3%
Contains more Vitamin B3Vitamin B3 +2126.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +373.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +183.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Turkey meat Beans DV% diff.
Vitamin B3 9.573mg 0.43mg 57%
Protein 28.55g 4.8g 48%
Selenium 29.8µg 4.5µg 46%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.13mg 37%
Cholesterol 109mg 0mg 36%
Fiber 0g 5.5g 22%
Vitamin B5 0.948mg 19%
Phosphorus 223mg 104mg 17%
Vitamin B2 0.281mg 0.06mg 17%
Polyunsaturated fat 2.119g 0.172g 13%
Copper 0.093mg 0.206mg 13%
Fats 7.39g 0.4g 11%
Choline 87.4mg 30.8mg 10%
Iron 1.09mg 0.29mg 10%
Zinc 2.48mg 1.4mg 10%
Saturated fat 2.155g 0.103g 9%
Vitamin B1 0.045mg 0.15mg 9%
Carbs 0.06g 20.49g 7%
Monounsaturated fat 2.647g 0.035g 7%
Folate 9µg 24µg 4%
Calories 189kcal 105kcal 4%
Calcium 14mg 50mg 4%
Sodium 103mg 1mg 4%
Vitamin C 0mg 3.1mg 3%
Vitamin D 0.4µg 0µg 2%
Potassium 239mg 296mg 2%
Vitamin D 15IU 0IU 2%
Manganese 0.014mg 1%
Vitamin E 0.07mg 0.15mg 1%
Vitamin A 12µg 5µg 1%
Vitamin K 0µg 0.8µg 1%
Net carbs 0.06g 14.99g N/A
Magnesium 30mg 32mg 0%
Sugar 0g 7.78g N/A
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +494.8%
Contains more FatsFats +1747.5%
Contains more CarbsCarbs +34050%
Contains more WaterWater +14.3%
Contains more OtherOther +256.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +7462.9%
Contains more Poly. FatPolyunsaturated fat +1132%
Contains less Sat. FatSaturated fat -95.2%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.