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

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How are turkey meat and refried beans different?

  • Turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, vitamin B2, and vitamin B5; however, refried beans are richer in fiber.
  • Daily need coverage for vitamin B3 for turkey meat is 58% higher.
  • Refried beans have less cholesterol.
  • Turkey meat has a lower glycemic index (0) than refried beans (38).

Turkey, whole, meat and skin, cooked, roasted and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Turkey meat vs Refried beans infographic
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more ZincZinc +327.6%
Contains more PhosphorusPhosphorus +142.4%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +413.8%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +33.5%
Contains more IronIron +32.1%
Contains more CopperCopper +38.7%
Contains more ManganeseManganese +1964.3%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +255.7%
Contains more Vitamin B3Vitamin B3 +2508.4%
Contains more Vitamin B5Vitamin B5 +401.6%
Contains more Vitamin B6Vitamin B6 +498.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +312.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.2%

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +473.3%
Contains more FatsFats +267.7%
Contains more CarbsCarbs +22483.3%
Contains more WaterWater +22.4%
Contains more OtherOther +256.3%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +340.4%
Contains more Poly. FatPolyunsaturated fat +290.2%
Contains less Sat. FatSaturated fat -70.7%

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 Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Refried beans DV% diff.
Vitamin B3 9.573mg 0.367mg 58%
Protein 28.55g 4.98g 47%
Selenium 29.8µg 5.8µg 44%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.103mg 39%
Cholesterol 109mg 0mg 36%
Histidine 0.749mg 153mg 22%
Phosphorus 223mg 92mg 19%
Zinc 2.48mg 0.58mg 17%
Vitamin B2 0.281mg 0.079mg 16%
Fiber 0g 3.7g 15%
Vitamin B5 0.948mg 0.189mg 15%
Choline 87.4mg 21.2mg 12%
Manganese 0.014mg 0.289mg 12%
Sodium 103mg 370mg 12%
Polyunsaturated fat 2.119g 0.543g 11%
Fats 7.39g 2.01g 8%
Saturated fat 2.155g 0.631g 7%
Vitamin C 0mg 6mg 7%
Monounsaturated fat 2.647g 0.601g 5%
Calories 189kcal 90kcal 5%
Carbs 0.06g 13.55g 4%
Copper 0.093mg 0.129mg 4%
Iron 1.09mg 1.44mg 4%
Vitamin B1 0.045mg 0.076mg 3%
Starch 7.43g 3%
Vitamin D 0.4µg 0µg 2%
Calcium 14mg 29mg 2%
Vitamin D 15IU 0IU 2%
Vitamin K 0µg 2.1µg 2%
Potassium 239mg 319mg 2%
Folate 9µg 11µg 1%
Magnesium 30mg 35mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 9.85g N/A
Sugar 0g 0.54g N/A
Vitamin E 0.07mg 0.09mg 0%
Trans fat 0.101g 0.016g N/A
Tryptophan 0.291mg 0.065mg 0%
Threonine 1.004mg 0.231mg 0%
Isoleucine 0.796mg 0.242mg 0%
Leucine 1.925mg 0.438mg 0%
Lysine 2.282mg 0.377mg 0%
Methionine 0.724mg 0.083mg 0%
Phenylalanine 0.903mg 0.297mg 0%
Valine 0.902mg 0.287mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g 0.169g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.008g N/A
Omega-6 - Linoleic acid 1.841g 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Refried beans
Minerals Daily Need Coverage Score
46%
Turkey meat
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 267mg)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 1.524g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
?
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.