White Beans vs. Turkey
Nutrition comparison of White Beans and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and turkey:
- Both turkey and white beans are high in calories and potassium.
- Turkey has signficantly less carbohydrates than white bean.
- Turkey is an excellent source of protein.
- White bean has 28.1 times less saturated fat than turkey.
- White bean has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White bean has signficantly less cholesterol than turkey.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and white beans are high in calories. Turkey has 66% more calories than white bean - turkey has 189 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. White beans has a macronutrient ratio of 25:73:2 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Turkey | |
|---|---|---|
| Protein | 25% | 63% |
| Carbohydrates | 73% | ~ |
| Fat | 2% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than white bean - turkey has 0.06g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than turkey - white bean has 4.8g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
White beans and turkey contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 293% more protein than white bean - turkey has 28.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 28.1 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both turkey and white beans are low in trans fat - turkey has 0.1g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than white bean - turkey has 12ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than white bean - turkey has 15iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Turkey and white beans contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and turkey contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
White bean has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| White Beans | Turkey | |
|---|---|---|
| Thiamin | 0.096 MG | 0.045 MG |
| Riboflavin | 0.037 MG | 0.281 MG |
| Niacin | 0.113 MG | 9.573 MG |
| Pantothenic acid | 0.185 MG | 0.948 MG |
| Vitamin B6 | 0.075 MG | 0.616 MG |
| Folate | 65 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 421% more calcium than turkey - turkey has 14mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 174% more iron than turkey - turkey has 1.1mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both turkey and white beans are high in potassium. White bean has 90% more potassium than turkey - turkey has 239mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and turkey contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.056 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than white bean per 100 grams.
| White Beans | Turkey | |
|---|---|---|
| linoleic acid | 0.067 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.067 G | 1.883 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
White Beans g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does turkey or white beans contain more calories in 100 grams?Both turkey and white beans are high in calories. Turkey has 70% more calories than white bean - turkey has 189 calories in 100g and white bean has 114 calories.
Is turkey or white beans better for protein?
Turkey is a fantastic source of protein and it has 290% more protein than white bean - turkey has 28.6g of protein per 100 grams and white bean has 7.3g of protein.
Does turkey or white beans have more carbohydrates?
By weight, turkey has signficantly fewer carbohydrates than white bean - turkey has 0.06g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does turkey or white beans contain more calcium?
White bean is a rich source of calcium and it has 420% more calcium than turkey - turkey has 14mg of calcium in 100 grams and white bean has 73mg of calcium.
Does turkey or white beans contain more potassium?
Both turkey and white beans are high in potassium. White bean has 90% more potassium than turkey - turkey has 239mg of potassium in 100 grams and white bean has 454mg of potassium.