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  6. Turkey meat vs. Bean raw

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

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How are Turkey meat and Bean raw different?

  • Turkey meat is richer in Vitamin B3, and Vitamin B12, while Bean raw is higher in Folate, Copper, Fiber, Vitamin B1, Iron, Manganese, and Magnesium.
  • Bean raw covers your daily need of Folate 129% more than Turkey meat.
  • Bean raw is lower in Cholesterol.

Turkey, whole, meat and skin, cooked, roasted and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Turkey meat vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +486.7%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +482.8%
Contains more IronIron +365.1%
Contains more CopperCopper +860.2%
Contains more PhosphorusPhosphorus +84.3%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +8100%
~equal in Zinc ~2.28mg
~equal in Selenium ~27.9µg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +715.4%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +1484.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5733.3%

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +33.3%
Contains more FatsFats +500.8%
Contains more WaterWater +460.6%
Contains more CarbsCarbs +104150%
Contains more OtherOther +622.9%

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +1055.9%
Contains more Poly. FatPolyunsaturated fat +420.6%
Contains less Sat. FatSaturated Fat -89.1%

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 raw
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 Turkey meat Bean raw Opinion
Calories 189kcal 347kcal Bean raw
Protein 28.55g 21.42g Turkey meat
Fats 7.39g 1.23g Turkey meat
Vitamin C 0mg 6.3mg Bean raw
Net carbs 0.06g 47.05g Bean raw
Carbs 0.06g 62.55g Bean raw
Cholesterol 109mg 0mg Bean raw
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 176mg Bean raw
Calcium 14mg 113mg Bean raw
Potassium 239mg 1393mg Bean raw
Iron 1.09mg 5.07mg Bean raw
Sugar 0g 2.11g Turkey meat
Fiber 0g 15.5g Bean raw
Copper 0.093mg 0.893mg Bean raw
Zinc 2.48mg 2.28mg Turkey meat
Starch 34.17g Bean raw
Phosphorus 223mg 411mg Bean raw
Sodium 103mg 12mg Bean raw
Vitamin A 39IU 0IU Turkey meat
Vitamin A 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.21mg Bean raw
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg 1.148mg Bean raw
Selenium 29.8µg 27.9µg Turkey meat
Vitamin B1 0.045mg 0.713mg Bean raw
Vitamin B2 0.281mg 0.212mg Turkey meat
Vitamin B3 9.573mg 1.174mg Turkey meat
Vitamin B5 0.948mg 0.785mg Turkey meat
Vitamin B6 0.616mg 0.474mg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 5.6µg Bean raw
Folate 9µg 525µg Bean raw
Trans Fat 0.101g 0g Bean raw
Choline 87.4mg 66.2mg Turkey meat
Saturated Fat 2.155g 0.235g Bean raw
Monounsaturated Fat 2.647g 0.229g Turkey meat
Polyunsaturated fat 2.119g 0.407g Turkey meat
Tryptophan 0.291mg 0.237mg Turkey meat
Threonine 1.004mg 0.81mg Turkey meat
Isoleucine 0.796mg 0.871mg Bean raw
Leucine 1.925mg 1.558mg Turkey meat
Lysine 2.282mg 1.356mg Turkey meat
Methionine 0.724mg 0.259mg Turkey meat
Phenylalanine 0.903mg 1.095mg Bean raw
Valine 0.902mg 0.998mg Bean raw
Histidine 0.749mg 0.556mg 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 raw
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
50%
Turkey meat
67%
Bean raw
Minerals Daily Need Coverage Score
46%
Turkey meat
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.11g)
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 raw
Bean raw is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.92g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean 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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.