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Turkey meat vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between Turkey meat and Soybean raw

  • Turkey meat is richer in Vitamin B3, yet Soybean raw is richer in Iron, Copper, Manganese, Folate, Vitamin B1, Phosphorus, Magnesium, Potassium, and Vitamin B2.
  • Daily need coverage for Iron from Soybean raw is 183% higher.
  • Turkey meat contains 6 times more Vitamin B3 than Soybean raw. Turkey meat contains 9.573mg of Vitamin B3, while Soybean raw contains 1.623mg.

Food types used in this article are Turkey, whole, meat and skin, cooked, roasted and Soybeans, mature seeds, raw.

Infographic

Turkey meat vs Soybean 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.
Contains more Selenium +67.4%
Contains more Calcium +1878.6%
Contains more Iron +1340.4%
Contains more Magnesium +833.3%
Contains more Phosphorus +215.7%
Contains more Potassium +651.9%
Contains less Sodium -98.1%
Contains more Zinc +97.2%
Contains more Copper +1682.8%
Contains more Manganese +17878.6%
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 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +67.4%
Contains more Calcium +1878.6%
Contains more Iron +1340.4%
Contains more Magnesium +833.3%
Contains more Phosphorus +215.7%
Contains more Potassium +651.9%
Contains less Sodium -98.1%
Contains more Zinc +97.2%
Contains more Copper +1682.8%
Contains more Manganese +17878.6%

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.
:
Contains more Vitamin A +77.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +489.8%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1842.2%
Contains more Vitamin B2 +209.6%
Contains more Folate +4066.7%
Contains more Vitamin K +∞%
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 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +77.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +489.8%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1842.2%
Contains more Vitamin B2 +209.6%
Contains more Folate +4066.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +643.8%
Contains more Protein +27.8%
Contains more Fats +169.8%
Contains more Carbs +50166.7%
Contains more Other +914.6%
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +643.8%
Contains more Protein +27.8%
Contains more Fats +169.8%
Contains more Carbs +50166.7%
Contains more Other +914.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +66.4%
Contains more Polyunsaturated fat +431.1%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -25.3%
Contains more Monounsaturated Fat +66.4%
Contains more Polyunsaturated fat +431.1%

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 Soybean raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Soybean raw Opinion
Net carbs 0.06g 20.86g Soybean raw
Protein 28.55g 36.49g Soybean raw
Fats 7.39g 19.94g Soybean raw
Carbs 0.06g 30.16g Soybean raw
Calories 189kcal 446kcal Soybean raw
Sugar 0g 7.33g Turkey meat
Fiber 0g 9.3g Soybean raw
Calcium 14mg 277mg Soybean raw
Iron 1.09mg 15.7mg Soybean raw
Magnesium 30mg 280mg Soybean raw
Phosphorus 223mg 704mg Soybean raw
Potassium 239mg 1797mg Soybean raw
Sodium 103mg 2mg Soybean raw
Zinc 2.48mg 4.89mg Soybean raw
Copper 0.093mg 1.658mg Soybean raw
Manganese 0.014mg 2.517mg Soybean raw
Selenium 29.8µg 17.8µg Turkey meat
Vitamin A 39IU 22IU Turkey meat
Vitamin A RAE 12µg 1µg Turkey meat
Vitamin E 0.07mg 0.85mg Soybean raw
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.045mg 0.874mg Soybean raw
Vitamin B2 0.281mg 0.87mg Soybean raw
Vitamin B3 9.573mg 1.623mg Turkey meat
Vitamin B5 0.948mg 0.793mg Turkey meat
Vitamin B6 0.616mg 0.377mg Turkey meat
Folate 9µg 375µg Soybean raw
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.291mg 0.591mg Soybean raw
Threonine 1.004mg 1.766mg Soybean raw
Isoleucine 0.796mg 1.971mg Soybean raw
Leucine 1.925mg 3.309mg Soybean raw
Lysine 2.282mg 2.706mg Soybean raw
Methionine 0.724mg 0.547mg Turkey meat
Phenylalanine 0.903mg 2.122mg Soybean raw
Valine 0.902mg 2.029mg Soybean raw
Histidine 0.749mg 1.097mg Soybean raw
Cholesterol 109mg 0mg Soybean raw
Trans Fat 0.101g 0g Soybean raw
Saturated Fat 2.155g 2.884g Turkey meat
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 4.404g Soybean raw
Polyunsaturated fat 2.119g 11.255g Soybean raw
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 Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
Minerals Daily Need Coverage Score
46%
Turkey meat
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 0.729g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 14)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $1.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 109mg)
Which food is richer in minerals?
Soybean raw
Soybean raw 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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.