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Turkey meat vs. Bran — In-Depth Nutrition Comparison

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Significant differences between Turkey meat and Bran

  • Turkey meat has more Vitamin B3, Vitamin B6, Vitamin B12, Selenium, Vitamin B2, Zinc, Phosphorus, and Vitamin B5, however, Bran is richer in Manganese.
  • Turkey meat covers your daily Vitamin B3 needs 59% more than Bran.
  • Bran contains less Cholesterol.

Specific food types used in this comparison are Turkey, whole, meat and skin, cooked, roasted and Oat bran, cooked.

Infographic

Turkey meat vs Bran 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 Calcium +40%
Contains more Iron +23.9%
Contains more Phosphorus +87.4%
Contains more Potassium +159.8%
Contains more Zinc +367.9%
Contains more Copper +40.9%
Contains more Selenium +287%
Contains more Magnesium +33.3%
Contains less Sodium -99%
Contains more Manganese +6785.7%
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 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +40%
Contains more Iron +23.9%
Contains more Phosphorus +87.4%
Contains more Potassium +159.8%
Contains more Zinc +367.9%
Contains more Copper +40.9%
Contains more Selenium +287%
Contains more Magnesium +33.3%
Contains less Sodium -99%
Contains more Manganese +6785.7%

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.
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +726.5%
Contains more Vitamin B3 +6547.9%
Contains more Vitamin B5 +336.9%
Contains more Vitamin B6 +2364%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +255.6%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +726.5%
Contains more Vitamin B3 +6547.9%
Contains more Vitamin B5 +336.9%
Contains more Vitamin B6 +2364%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +255.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +789.4%
Contains more Fats +759.3%
Contains more Carbs +18966.7%
Contains more Water +32.2%
Equal in Other - 0.49
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +789.4%
Contains more Fats +759.3%
Contains more Carbs +18966.7%
Contains more Water +32.2%
Equal in Other - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +809.6%
Contains more Polyunsaturated fat +525.1%
Contains less Saturated Fat -92.4%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +809.6%
Contains more Polyunsaturated fat +525.1%
Contains less Saturated Fat -92.4%

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 Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Turkey meat Bran Opinion
Net carbs 0.06g 8.84g Bran
Protein 28.55g 3.21g Turkey meat
Fats 7.39g 0.86g Turkey meat
Carbs 0.06g 11.44g Bran
Calories 189kcal 40kcal Turkey meat
Fiber 0g 2.6g Bran
Calcium 14mg 10mg Turkey meat
Iron 1.09mg 0.88mg Turkey meat
Magnesium 30mg 40mg Bran
Phosphorus 223mg 119mg Turkey meat
Potassium 239mg 92mg Turkey meat
Sodium 103mg 1mg Bran
Zinc 2.48mg 0.53mg Turkey meat
Copper 0.093mg 0.066mg Turkey meat
Manganese 0.014mg 0.964mg Bran
Selenium 29.8µg 7.7µg Turkey meat
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin B1 0.045mg 0.16mg Bran
Vitamin B2 0.281mg 0.034mg Turkey meat
Vitamin B3 9.573mg 0.144mg Turkey meat
Vitamin B5 0.948mg 0.217mg Turkey meat
Vitamin B6 0.616mg 0.025mg Turkey meat
Folate 9µg 6µg Turkey meat
Vitamin B12 1.02µg 0µg Turkey meat
Tryptophan 0.291mg 0.057mg Turkey meat
Threonine 1.004mg 0.086mg Turkey meat
Isoleucine 0.796mg 0.114mg Turkey meat
Leucine 1.925mg 0.235mg Turkey meat
Lysine 2.282mg 0.13mg Turkey meat
Methionine 0.724mg 0.057mg Turkey meat
Phenylalanine 0.903mg 0.155mg Turkey meat
Valine 0.902mg 0.165mg Turkey meat
Histidine 0.749mg 0.07mg Turkey meat
Cholesterol 109mg 0mg Bran
Trans Fat 0.101g Bran
Saturated Fat 2.155g 0.163g Bran
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 2.647g 0.291g Turkey meat
Polyunsaturated fat 2.119g 0.339g 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 Bran
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
6%
Bran
Minerals Daily Need Coverage Score
46%
Turkey meat
33%
Bran

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.992g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.