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Turkey meat vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between turkey meat and winged bean

  • Turkey meat is higher in selenium, vitamin B3, vitamin B1,2, vitamin B6, phosphorus, and vitamin B5, yet winged bean is higher in copper, vitamin B1, and manganese.
  • Winged bean covers your daily copper needs 144% more than turkey meat.
  • The amount of cholesterol in winged bean is lower.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Turkey, whole, meat and skin, cooked, roasted and Winged bean tuber, raw.

Infographic

Turkey meat vs Winged bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +25%
Contains more ZincZinc +78.4%
Contains more PhosphorusPhosphorus +395.6%
Contains more SeleniumSelenium +4157.1%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +83.5%
Contains more CopperCopper +1390.3%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +3700%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +483.7%
Contains more Vitamin B5Vitamin B5 +717.2%
Contains more Vitamin B6Vitamin B6 +721.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +742.2%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +146.1%
Contains more FatsFats +721.1%
Contains more CarbsCarbs +46733.3%
Contains more OtherOther +316.7%
~equal in Water ~57.4g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1031.2%
Contains more Poly. FatPolyunsaturated fat +1117.8%
Contains less Sat. FatSaturated fat -89.7%

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 Winged bean
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Winged bean DV% diff.
Copper 0.093mg 1.386mg 144%
Selenium 29.8µg 0.7µg 53%
Vitamin B3 9.573mg 1.64mg 50%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.075mg 42%
Cholesterol 109mg 0mg 36%
Protein 28.55g 11.6g 34%
Vitamin B1 0.045mg 0.379mg 28%
Phosphorus 223mg 45mg 25%
Manganese 0.014mg 0.532mg 23%
Vitamin B5 0.948mg 0.116mg 17%
Choline 87.4mg 16%
Polyunsaturated fat 2.119g 0.174g 13%
Iron 1.09mg 2mg 11%
Potassium 239mg 586mg 10%
Zinc 2.48mg 1.39mg 10%
Fats 7.39g 0.9g 10%
Vitamin B2 0.281mg 0.149mg 10%
Carbs 0.06g 28.1g 9%
Saturated fat 2.155g 0.222g 9%
Monounsaturated fat 2.647g 0.234g 6%
Sodium 103mg 35mg 3%
Folate 9µg 19µg 3%
Calories 189kcal 148kcal 2%
Vitamin D 0.4µg 0µg 2%
Calcium 14mg 30mg 2%
Vitamin D 15IU 0IU 2%
Vitamin A 12µg 0µg 1%
Magnesium 30mg 24mg 1%
Net carbs 0.06g 28.1g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.252mg 0%
Threonine 1.004mg 0.451mg 0%
Isoleucine 0.796mg 0.425mg 0%
Leucine 1.925mg 0.64mg 0%
Lysine 2.282mg 0.592mg 0%
Methionine 0.724mg 0.143mg 0%
Phenylalanine 0.903mg 0.451mg 0%
Valine 0.902mg 0.599mg 0%
Histidine 0.749mg 0.241mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
Minerals Daily Need Coverage Score
46%
Turkey meat
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 1.933g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is richer in minerals?
?
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.