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  6. Turkey meat vs. Black gram

Turkey meat vs. Black gram — In-Depth Nutrition Comparison

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How are turkey meat and black gram different?

  • Turkey meat is higher in vitamin B3, vitamin B12, and selenium; however, black gram is richer in copper, iron, fiber, manganese, magnesium, and folate.
  • Daily need coverage for copper for black gram is 99% higher.
  • Black gram has less cholesterol.
  • Turkey meat has a lower glycemic index (0) than black gram (43).

Turkey, whole, meat, and skin, cooked, roasted and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Turkey meat vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +263.4%
Contains more MagnesiumMagnesium +790%
Contains more CalciumCalcium +885.7%
Contains more PotassiumPotassium +311.3%
Contains more IronIron +594.5%
Contains more CopperCopper +954.8%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -63.1%
Contains more ManganeseManganese +10807.1%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +561.6%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +506.7%
Contains more FolateFolate +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey meat Black gram DV% diff.
Copper 0.093mg 0.981mg 99%
Iron 1.09mg 7.57mg 81%
Fiber 0g 18.3g 73%
Manganese 0.014mg 1.527mg 66%
Magnesium 30mg 267mg 56%
Folate 9µg 216µg 52%
Vitamin B3 9.573mg 1.447mg 51%
Vitamin B12 1.02µg 0µg 43%
Selenium 29.8µg 8.2µg 39%
Cholesterol 109mg 0mg 36%
Vitamin B6 0.616mg 0.281mg 26%
Phosphorus 223mg 379mg 22%
Potassium 239mg 983mg 22%
Carbs 0.06g 58.99g 20%
Vitamin B1 0.045mg 0.273mg 19%
Choline 87.4mg 16%
Calcium 14mg 138mg 12%
Saturated fat 2.155g 0.114g 9%
Fats 7.39g 1.64g 9%
Calories 189kcal 341kcal 8%
Zinc 2.48mg 3.35mg 8%
Protein 28.55g 25.21g 7%
Polyunsaturated fat 2.119g 1.071g 7%
Monounsaturated fat 2.647g 0.085g 6%
Sodium 103mg 38mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin B2 0.281mg 0.254mg 2%
Vitamin D 15IU 0IU 2%
Vitamin A 12µg 1µg 1%
Vitamin B5 0.948mg 0.906mg 1%
Net carbs 0.06g 40.69g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.263mg 0%
Threonine 1.004mg 0.875mg 0%
Isoleucine 0.796mg 1.287mg 0%
Leucine 1.925mg 2.089mg 0%
Lysine 2.282mg 1.674mg 0%
Methionine 0.724mg 0.367mg 0%
Phenylalanine 0.903mg 1.473mg 0%
Valine 0.902mg 1.416mg 0%
Histidine 0.749mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more ProteinProtein +13.2%
Contains more FatsFats +350.6%
Contains more WaterWater +488.1%
Contains more CarbsCarbs +98216.7%
Contains more OtherOther +600%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +3014.1%
Contains more Poly. FatPolyunsaturated fat +97.9%
Contains less Sat. FatSaturated fat -94.7%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.