Turkey meat vs. Soybean — In-Depth Nutrition Comparison
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A recap on differences between Turkey meat and Soybean
- Turkey meat is higher in Vitamin B3, Vitamin B12, Selenium, and Vitamin B6, yet Soybean is higher in Iron, Manganese, Copper, Fiber, and Vitamin K.
- Turkey meat covers your daily Vitamin B3 needs 57% more than Soybean.
- The amount of Cholesterol in Soybean is lower.
Food varieties used in this article are Turkey, whole, meat and skin, cooked, roasted and Soybeans, mature cooked, boiled, without salt.
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.
Contains
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Zinc
+115.7%
Contains
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Selenium
+308.2%
Contains
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Calcium
+628.6%
Contains
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Iron
+371.6%
Contains
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Magnesium
+186.7%
Contains
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Potassium
+115.5%
Contains
less
Sodium
-99%
Contains
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Copper
+337.6%
Contains
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Manganese
+5785.7%
Equal in Phosphorus - 245
Contains
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Zinc
+115.7%
Contains
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Selenium
+308.2%
Contains
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Calcium
+628.6%
Contains
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Iron
+371.6%
Contains
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Magnesium
+186.7%
Contains
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Potassium
+115.5%
Contains
less
Sodium
-99%
Contains
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Copper
+337.6%
Contains
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Manganese
+5785.7%
Equal in Phosphorus - 245
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.
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Contains
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Vitamin A
+333.3%
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Vitamin D
+∞%
Contains
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Vitamin B3
+2299.2%
Contains
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Vitamin B5
+429.6%
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Vitamin B6
+163.2%
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Vitamin B12
+∞%
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Vitamin E
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+244.4%
Contains
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Folate
+500%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.285
Contains
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Vitamin A
+333.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B3
+2299.2%
Contains
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Vitamin B5
+429.6%
Contains
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Vitamin B6
+163.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+400%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+244.4%
Contains
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Folate
+500%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.285
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+56.8%
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Fats
+21.4%
Contains
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Carbs
+13833.3%
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Other
+297.9%
Equal in Water - 62.55
Protein:
28.55 g
Fats:
7.39 g
Carbs:
0.06 g
Water:
63.52 g
Other:
0.48 g
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
Contains
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Protein
+56.8%
Contains
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Fats
+21.4%
Contains
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Carbs
+13833.3%
Contains
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Other
+297.9%
Equal in Water - 62.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+33.6%
Contains
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Saturated Fat
-39.8%
Contains
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Polyunsaturated fat
+139%
Saturated Fat:
2.155 g
Monounsaturated Fat:
2.647 g
Polyunsaturated fat:
2.119 g
Saturated Fat:
1.297 g
Monounsaturated Fat:
1.981 g
Polyunsaturated fat:
5.064 g
Contains
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Monounsaturated Fat
+33.6%
Contains
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Saturated Fat
-39.8%
Contains
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Polyunsaturated fat
+139%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.06g | 2.36g |
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| Protein | 28.55g | 18.21g |
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| Fats | 7.39g | 8.97g |
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| Carbs | 0.06g | 8.36g |
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| Calories | 189kcal | 172kcal |
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| Sugar | 0g | 3g |
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| Fiber | 0g | 6g |
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| Calcium | 14mg | 102mg |
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| Iron | 1.09mg | 5.14mg |
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| Magnesium | 30mg | 86mg |
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| Phosphorus | 223mg | 245mg |
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| Potassium | 239mg | 515mg |
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| Sodium | 103mg | 1mg |
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| Zinc | 2.48mg | 1.15mg |
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| Copper | 0.093mg | 0.407mg |
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| Manganese | 0.014mg | 0.824mg |
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| Selenium | 29.8µg | 7.3µg |
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| Vitamin A | 39IU | 9IU |
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| Vitamin A RAE | 12µg | 0µg |
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| Vitamin E | 0.07mg | 0.35mg |
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| Vitamin D | 15IU | 0IU |
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| Vitamin D | 0.4µg | 0µg |
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| Vitamin C | 0mg | 1.7mg |
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| Vitamin B1 | 0.045mg | 0.155mg |
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| Vitamin B2 | 0.281mg | 0.285mg |
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| Vitamin B3 | 9.573mg | 0.399mg |
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| Vitamin B5 | 0.948mg | 0.179mg |
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| Vitamin B6 | 0.616mg | 0.234mg |
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| Folate | 9µg | 54µg |
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| Vitamin B12 | 1.02µg | 0µg |
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| Vitamin K | 0µg | 19.2µg |
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| Tryptophan | 0.291mg | 0.242mg |
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| Threonine | 1.004mg | 0.723mg |
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| Isoleucine | 0.796mg | 0.807mg |
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| Leucine | 1.925mg | 1.355mg |
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| Lysine | 2.282mg | 1.108mg |
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| Methionine | 0.724mg | 0.224mg |
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| Phenylalanine | 0.903mg | 0.869mg |
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| Valine | 0.902mg | 0.831mg |
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| Histidine | 0.749mg | 0.449mg |
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| Cholesterol | 109mg | 0mg |
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| Trans Fat | 0.101g | 0g |
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| Saturated Fat | 2.155g | 1.297g |
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| Omega-3 - DHA | 0.005g | 0g |
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| Omega-3 - EPA | 0.008g | 0g |
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| Omega-3 - DPA | 0.008g | 0g |
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| Monounsaturated Fat | 2.647g | 1.981g |
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| Polyunsaturated fat | 2.119g | 5.064g |
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| Omega-6 - Eicosadienoic acid | 0.014g |
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| Omega-6 - Linoleic acid | 1.841g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.105g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
46%
75%
Comparison summary
Which food is lower in Sugar?
Turkey meat is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Turkey meat is lower in glycemic index (difference - 14)
Which food is cheaper?
Turkey meat is cheaper (difference - $1.4)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Soybean is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Soybean is lower in Saturated Fat (difference - 0.858g)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
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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.