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Turkey meat vs. Kidney beans — In-Depth Nutrition Comparison

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The main differences between Turkey meat and Kidney beans

  • Turkey meat is richer in Vitamin B3, Selenium, Vitamin B12, Vitamin B6, Vitamin B2, and Vitamin B5, yet Kidney beans is richer in Folate, Fiber, and Manganese.
  • Daily need coverage for Vitamin B3 from Turkey meat is 56% higher.
  • Kidney beans contains less Cholesterol.

Food types used in this article are Turkey, whole, meat and skin, cooked, roasted and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Turkey meat vs Kidney 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.
Contains more Phosphorus +61.6%
Contains more Zinc +148%
Contains more Selenium +2609.1%
Contains more Calcium +150%
Contains more Iron +103.7%
Contains more Magnesium +40%
Contains more Potassium +69.5%
Contains less Sodium -99%
Contains more Copper +132.3%
Contains more Manganese +2971.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Phosphorus +61.6%
Contains more Zinc +148%
Contains more Selenium +2609.1%
Contains more Calcium +150%
Contains more Iron +103.7%
Contains more Magnesium +40%
Contains more Potassium +69.5%
Contains less Sodium -99%
Contains more Copper +132.3%
Contains more Manganese +2971.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +384.5%
Contains more Vitamin B3 +1556.2%
Contains more Vitamin B5 +330.9%
Contains more Vitamin B6 +413.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +255.6%
Contains more Folate +1344.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +384.5%
Contains more Vitamin B3 +1556.2%
Contains more Vitamin B5 +330.9%
Contains more Vitamin B6 +413.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +255.6%
Contains more Folate +1344.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +229.3%
Contains more Fats +1378%
Contains more Carbs +37900%
Contains more Other +127.1%
Equal in Water - 66.94
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +229.3%
Contains more Fats +1378%
Contains more Carbs +37900%
Contains more Other +127.1%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6687.2%
Contains more Polyunsaturated fat +662.2%
Contains less Saturated Fat -96.6%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +6687.2%
Contains more Polyunsaturated fat +662.2%
Contains less Saturated Fat -96.6%

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 Kidney beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Kidney beans Opinion
Net carbs 0.06g 16.4g Kidney beans
Protein 28.55g 8.67g Turkey meat
Fats 7.39g 0.5g Turkey meat
Carbs 0.06g 22.8g Kidney beans
Calories 189kcal 127kcal Turkey meat
Sugar 0g 0.32g Turkey meat
Fiber 0g 6.4g Kidney beans
Calcium 14mg 35mg Kidney beans
Iron 1.09mg 2.22mg Kidney beans
Magnesium 30mg 42mg Kidney beans
Phosphorus 223mg 138mg Turkey meat
Potassium 239mg 405mg Kidney beans
Sodium 103mg 1mg Kidney beans
Zinc 2.48mg 1mg Turkey meat
Copper 0.093mg 0.216mg Kidney beans
Manganese 0.014mg 0.43mg Kidney beans
Selenium 29.8µg 1.1µg Turkey meat
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.03mg Turkey meat
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.045mg 0.16mg Kidney beans
Vitamin B2 0.281mg 0.058mg Turkey meat
Vitamin B3 9.573mg 0.578mg Turkey meat
Vitamin B5 0.948mg 0.22mg Turkey meat
Vitamin B6 0.616mg 0.12mg Turkey meat
Folate 9µg 130µg Kidney beans
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.291mg 0.104mg Turkey meat
Threonine 1.004mg 0.319mg Turkey meat
Isoleucine 0.796mg 0.41mg Turkey meat
Leucine 1.925mg 0.736mg Turkey meat
Lysine 2.282mg 0.607mg Turkey meat
Methionine 0.724mg 0.113mg Turkey meat
Phenylalanine 0.903mg 0.511mg Turkey meat
Valine 0.902mg 0.5mg Turkey meat
Histidine 0.749mg 0.238mg Turkey meat
Cholesterol 109mg 0mg Kidney beans
Trans Fat 0.101g 0g Kidney beans
Saturated Fat 2.155g 0.073g Kidney beans
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 0.039g Turkey meat
Polyunsaturated fat 2.119g 0.278g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Kidney beans
Minerals Daily Need Coverage Score
46%
Turkey meat
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 2.082g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.8)
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.

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.