Turkey vs. Green Bean
Nutrition comparison of Cooked Turkey and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and green bean:
- Both green bean and turkey are high in potassium.
- Green bean has 42.1 times less saturated fat than turkey.
- Green bean has signficantly less cholesterol than turkey.
- Green bean is a great source of Vitamin C and dietary fiber.
- Turkey has 115.1 times less carbohydrates than green bean.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and green bean has 84% less calories than turkey - green bean has 31 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Turkey has a macronutrient ratio of 63:0:37 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Green Bean | |
|---|---|---|
| Protein | 63% | 20% |
| Carbohydrates | ~ | 76% |
| Fat | 37% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 115.1 times less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than turkey - green bean has 2.7g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 14 times more protein than green bean - green bean has 1.8g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Green bean has 42.1 times less saturated fat than turkey - green bean has 0.05g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and green bean are low in trans fat - turkey has 0.1g of trans fat per 100 grams and green bean does not contain significant amounts.
cholesterol
Green bean has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than turkey - green bean has 12.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Green bean has 192% more Vitamin A than turkey - green bean has 35ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than green bean - turkey has 15iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Green bean and turkey contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Green bean has more Vitamin K than turkey - green bean has 43ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate. Both turkey and green bean contain significant amounts of thiamin.
| Turkey | Green Bean | |
|---|---|---|
| Thiamin | 0.045 MG | 0.082 MG |
| Riboflavin | 0.281 MG | 0.104 MG |
| Niacin | 9.573 MG | 0.734 MG |
| Pantothenic acid | 0.948 MG | 0.225 MG |
| Vitamin B6 | 0.616 MG | 0.141 MG |
| Folate | 9 UG | 33 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Green bean has 164% more calcium than turkey - green bean has 37mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Green bean and turkey contain similar amounts of iron - green bean has 1mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both green bean and turkey are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both turkey and green bean contain significant amounts of alpha linoleic acid (ALA).
| Turkey | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.069 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than green bean per 100 grams.
| Turkey | Green Bean | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.044 G |
| Total | 1.883 G | 0.044 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Turkey or Green Bean .
Note: The specific food items compared are: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Green Bean (Beans, snap, green, raw) .
Cooked Turkey g
()
|
Daily Values (%) |
Green Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 green bean or turkey contain more calories in 100 grams?Turkey is high in calories and green bean has 80% less calories than turkey - green bean has 31 calories in 100g and turkey has 189 calories.
Is green bean or turkey better for protein?
Turkey is a fantastic source of protein and it has 14 times more protein than green bean - green bean has 1.8g of protein per 100 grams and turkey has 28.6g of protein.
Does green bean or turkey have more carbohydrates?
By weight, turkey has 115.1 times fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does green bean or turkey contain more potassium?
Both green bean and turkey are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium in 100 grams and turkey has 239mg of potassium.