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  6. Turkey meat vs. Lupin Bean Raw

Turkey meat vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between turkey meat and lupin Bean Raw

  • Turkey meat has more vitamin B3, vitamin B12, and selenium; however, lupin Bean Raw has more copper, manganese, folate, fiber, vitamin B1, iron, and magnesium.
  • Lupin Bean Raw's daily need coverage for copper is 103% more.

The food varieties used in the comparison are Turkey, whole, meat, and skin, cooked, roasted and Lupins, mature seeds, raw.

Infographic

Turkey meat vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +263.4%
Contains more MagnesiumMagnesium +560%
Contains more CalciumCalcium +1157.1%
Contains more PotassiumPotassium +323.8%
Contains more IronIron +300%
Contains more CopperCopper +998.9%
Contains more ZincZinc +91.5%
Contains more PhosphorusPhosphorus +97.3%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +16914.3%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +337.1%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B6Vitamin B6 +72.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1322.2%
Contains more FolateFolate +3844.4%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey meat Lupin Bean Raw DV% diff.
Manganese 0.014mg 2.382mg 103%
Copper 0.093mg 1.022mg 103%
Folate 9µg 355µg 87%
Fiber 0g 18.9g 76%
Vitamin B1 0.045mg 0.64mg 50%
Vitamin B3 9.573mg 2.19mg 46%
Vitamin B12 1.02µg 0µg 43%
Iron 1.09mg 4.36mg 41%
Magnesium 30mg 198mg 40%
Selenium 29.8µg 8.2µg 39%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 440mg 31%
Potassium 239mg 1013mg 23%
Zinc 2.48mg 4.75mg 21%
Vitamin B6 0.616mg 0.357mg 20%
Choline 87.4mg 16%
Calcium 14mg 176mg 16%
Protein 28.55g 36.17g 15%
Carbs 0.06g 40.37g 13%
Calories 189kcal 371kcal 9%
Vitamin C 0mg 4.8mg 5%
Vitamin B2 0.281mg 0.22mg 5%
Saturated fat 2.155g 1.156g 5%
Sodium 103mg 15mg 4%
Vitamin B5 0.948mg 0.75mg 4%
Fats 7.39g 9.74g 4%
Monounsaturated fat 2.647g 3.94g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Polyunsaturated fat 2.119g 2.439g 2%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 21.47g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.289mg 0%
Threonine 1.004mg 1.331mg 0%
Isoleucine 0.796mg 1.615mg 0%
Leucine 1.925mg 2.743mg 0%
Lysine 2.282mg 1.933mg 0%
Methionine 0.724mg 0.255mg 0%
Phenylalanine 0.903mg 1.435mg 0%
Valine 0.902mg 1.51mg 0%
Histidine 0.749mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +508.4%
Contains more ProteinProtein +26.7%
Contains more FatsFats +31.8%
Contains more CarbsCarbs +67183.3%
Contains more OtherOther +583.3%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -46.4%
Contains more Mono. FatMonounsaturated fat +48.8%
Contains more Poly. FatPolyunsaturated fat +15.1%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.