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  6. Turkey meat vs. Cranberry bean raw

Turkey meat vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between turkey meat and cranberry bean raw

  • Turkey meat is higher in vitamin B3 and vitamin B12, yet cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, manganese, and potassium.
  • Cranberry bean raw covers your daily folate needs 149% more than turkey meat.
  • The amount of cholesterol in cranberry bean raw 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, cranberry (roman), mature seeds, raw.

Infographic

Turkey meat vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +134.6%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +807.1%
Contains more PotassiumPotassium +457.3%
Contains more IronIron +358.7%
Contains more CopperCopper +753.8%
Contains more ZincZinc +46.4%
Contains more PhosphorusPhosphorus +66.8%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +6471.4%

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%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +557.9%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1560%
Contains more FolateFolate +6611.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey meat Cranberry bean raw DV% diff.
Folate 9µg 604µg 149%
Fiber 0g 24.7g 99%
Copper 0.093mg 0.794mg 78%
Vitamin B1 0.045mg 0.747mg 59%
Vitamin B3 9.573mg 1.455mg 51%
Iron 1.09mg 5mg 49%
Vitamin B12 1.02µg 0µg 43%
Manganese 0.014mg 0.92mg 39%
Cholesterol 109mg 0mg 36%
Potassium 239mg 1332mg 32%
Selenium 29.8µg 12.7µg 31%
Magnesium 30mg 156mg 30%
Vitamin B6 0.616mg 0.309mg 24%
Phosphorus 223mg 372mg 21%
Carbs 0.06g 60.05g 20%
Choline 87.4mg 16%
Polyunsaturated fat 2.119g 0.527g 11%
Protein 28.55g 23.03g 11%
Calcium 14mg 127mg 11%
Zinc 2.48mg 3.63mg 10%
Fats 7.39g 1.23g 9%
Saturated fat 2.155g 0.316g 8%
Calories 189kcal 335kcal 7%
Monounsaturated fat 2.647g 0.106g 6%
Vitamin B2 0.281mg 0.213mg 5%
Vitamin B5 0.948mg 0.748mg 4%
Sodium 103mg 6mg 4%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 35.35g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.273mg 0%
Threonine 1.004mg 0.969mg 0%
Isoleucine 0.796mg 1.017mg 0%
Leucine 1.925mg 1.838mg 0%
Lysine 2.282mg 1.58mg 0%
Methionine 0.724mg 0.346mg 0%
Phenylalanine 0.903mg 1.245mg 0%
Valine 0.902mg 1.205mg 0%
Histidine 0.749mg 0.641mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +24%
Contains more FatsFats +500.8%
Contains more WaterWater +412.7%
Contains more CarbsCarbs +99983.3%
Contains more OtherOther +587.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2397.2%
Contains more Poly. FatPolyunsaturated fat +302.1%
Contains less Sat. FatSaturated fat -85.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.