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  6. Turkey meat vs. Bean

Turkey meat vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Turkey meat and Bean

  • Turkey meat is higher in Vitamin B3, Selenium, Vitamin B12, Vitamin B6, Vitamin B2, Phosphorus, and Choline, yet Bean is higher in Fiber, and Copper.
  • Turkey meat covers your daily Vitamin B3 needs 57% more than Bean.
  • The amount of Cholesterol in Bean 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 Bean 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%
Bean
Bean
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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Bean
Bean
6
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% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +171.8%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%

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
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Bean
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Bean Opinion
Calories 189kcal 105kcal Turkey meat
Protein 28.55g 4.8g Turkey meat
Fats 7.39g 0.4g Turkey meat
Vitamin C 0mg 3.1mg Bean
Net carbs 0.06g 14.99g Bean
Carbs 0.06g 20.49g Bean
Cholesterol 109mg 0mg Bean
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 32mg Bean
Calcium 14mg 50mg Bean
Potassium 239mg 296mg Bean
Iron 1.09mg 0.29mg Turkey meat
Sugar 0g 7.78g Turkey meat
Fiber 0g 5.5g Bean
Copper 0.093mg 0.206mg Bean
Zinc 2.48mg 1.4mg Turkey meat
Phosphorus 223mg 104mg Turkey meat
Sodium 103mg 1mg Bean
Vitamin A 39IU 106IU Bean
Vitamin A 12µg 5µg Turkey meat
Vitamin E 0.07mg 0.15mg Bean
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg Turkey meat
Selenium 29.8µg 4.5µg Turkey meat
Vitamin B1 0.045mg 0.15mg Bean
Vitamin B2 0.281mg 0.06mg Turkey meat
Vitamin B3 9.573mg 0.43mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg 0.13mg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 0.8µg Bean
Folate 9µg 24µg Bean
Trans Fat 0.101g 0g Bean
Choline 87.4mg 30.8mg Turkey meat
Saturated Fat 2.155g 0.103g Bean
Monounsaturated Fat 2.647g 0.035g Turkey meat
Polyunsaturated fat 2.119g 0.172g Turkey meat
Tryptophan 0.291mg Turkey meat
Threonine 1.004mg Turkey meat
Isoleucine 0.796mg Turkey meat
Leucine 1.925mg Turkey meat
Lysine 2.282mg Turkey meat
Methionine 0.724mg Turkey meat
Phenylalanine 0.903mg Turkey meat
Valine 0.902mg Turkey meat
Histidine 0.749mg Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g 0g 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
Turkey meat Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Turkey meat
11%
Bean
Minerals Daily Need Coverage Score
46%
Turkey meat
25%
Bean

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 2.052g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Bean - 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.