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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.

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% 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 0% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +1850%
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

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%

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 Cranberry bean raw
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Turkey meat Cranberry bean raw Opinion
Calories 189kcal 335kcal Cranberry bean raw
Protein 28.55g 23.03g Turkey meat
Fats 7.39g 1.23g Turkey meat
Net carbs 0.06g 35.35g Cranberry bean raw
Carbs 0.06g 60.05g Cranberry bean raw
Cholesterol 109mg 0mg Cranberry bean raw
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 156mg Cranberry bean raw
Calcium 14mg 127mg Cranberry bean raw
Potassium 239mg 1332mg Cranberry bean raw
Iron 1.09mg 5mg Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Copper 0.093mg 0.794mg Cranberry bean raw
Zinc 2.48mg 3.63mg Cranberry bean raw
Phosphorus 223mg 372mg Cranberry bean raw
Sodium 103mg 6mg Cranberry bean raw
Vitamin A 39IU 2IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg 0.92mg Cranberry bean raw
Selenium 29.8µg 12.7µg Turkey meat
Vitamin B1 0.045mg 0.747mg Cranberry bean raw
Vitamin B2 0.281mg 0.213mg Turkey meat
Vitamin B3 9.573mg 1.455mg Turkey meat
Vitamin B5 0.948mg 0.748mg Turkey meat
Vitamin B6 0.616mg 0.309mg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Folate 9µg 604µg Cranberry bean raw
Trans Fat 0.101g 0g Cranberry bean raw
Choline 87.4mg Turkey meat
Saturated Fat 2.155g 0.316g Cranberry bean raw
Monounsaturated Fat 2.647g 0.106g Turkey meat
Polyunsaturated fat 2.119g 0.527g Turkey meat
Tryptophan 0.291mg 0.273mg Turkey meat
Threonine 1.004mg 0.969mg Turkey meat
Isoleucine 0.796mg 1.017mg Cranberry bean raw
Leucine 1.925mg 1.838mg Turkey meat
Lysine 2.282mg 1.58mg Turkey meat
Methionine 0.724mg 0.346mg Turkey meat
Phenylalanine 0.903mg 1.245mg Cranberry bean raw
Valine 0.902mg 1.205mg Cranberry bean raw
Histidine 0.749mg 0.641mg Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g 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 Cranberry 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
46%
Turkey meat
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 35)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.839g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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.