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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.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of turkey meat is 0.

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.
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%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +159.8%
Contains more IronIron +23.9%
Contains more CopperCopper +40.9%
Contains more ZincZinc +367.9%
Contains more PhosphorusPhosphorus +87.4%
Contains more SeleniumSelenium +287%
Contains more MagnesiumMagnesium +33.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +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.
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%
Bran
Bran
1
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +726.5%
Contains more Vitamin B3Vitamin B3 +6547.9%
Contains more Vitamin B5Vitamin B5 +336.9%
Contains more Vitamin B6Vitamin B6 +2364%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +255.6%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey meat Bran DV% diff.
Vitamin B3 9.573mg 0.144mg 59%
Protein 28.55g 3.21g 51%
Vitamin B6 0.616mg 0.025mg 45%
Vitamin B12 1.02µg 0µg 43%
Manganese 0.014mg 0.964mg 41%
Selenium 29.8µg 7.7µg 40%
Cholesterol 109mg 0mg 36%
Vitamin B2 0.281mg 0.034mg 19%
Zinc 2.48mg 0.53mg 18%
Choline 87.4mg 16%
Vitamin B5 0.948mg 0.217mg 15%
Phosphorus 223mg 119mg 15%
Polyunsaturated fat 2.119g 0.339g 12%
Fats 7.39g 0.86g 10%
Fiber 0g 2.6g 10%
Vitamin B1 0.045mg 0.16mg 10%
Saturated fat 2.155g 0.163g 9%
Calories 189kcal 40kcal 7%
Monounsaturated fat 2.647g 0.291g 6%
Potassium 239mg 92mg 4%
Sodium 103mg 1mg 4%
Carbs 0.06g 11.44g 4%
Copper 0.093mg 0.066mg 3%
Iron 1.09mg 0.88mg 3%
Vitamin D 0.4µg 0µg 2%
Magnesium 30mg 40mg 2%
Vitamin D 15IU 0IU 2%
Vitamin A 12µg 0µg 1%
Folate 9µg 6µg 1%
Net carbs 0.06g 8.84g N/A
Calcium 14mg 10mg 0%
Vitamin E 0.07mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.057mg 0%
Threonine 1.004mg 0.086mg 0%
Isoleucine 0.796mg 0.114mg 0%
Leucine 1.925mg 0.235mg 0%
Lysine 2.282mg 0.13mg 0%
Methionine 0.724mg 0.057mg 0%
Phenylalanine 0.903mg 0.155mg 0%
Valine 0.902mg 0.165mg 0%
Histidine 0.749mg 0.07mg 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
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +789.4%
Contains more FatsFats +759.3%
Contains more CarbsCarbs +18966.7%
Contains more WaterWater +32.2%
~equal in Other ~0.49g

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +809.6%
Contains more Poly. FatPolyunsaturated fat +525.1%
Contains less Sat. FatSaturated fat -92.4%

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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.