Kidney Beans vs. Turkey
Nutrition comparison of Kidney 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
kidney beans
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and turkey:
- Both turkey and kidney beans are high in calories, potassium and protein.
- Kidney bean has 5.5 times less saturated fat than turkey.
- Kidney bean has signficantly less cholesterol than turkey.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
- Turkey has 345.6 times less carbohydrates than kidney bean.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) 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 kidney beans are high in calories. Turkey has 56% more calories than kidney bean - turkey has 189 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Turkey | |
|---|---|---|
| Protein | 26% | 63% |
| Carbohydrates | 67% | ~ |
| Fat | 7% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 345.6 times less carbohydrates than kidney bean - turkey has 0.06g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than turkey - kidney bean has 6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and kidney beans are high in protein. Turkey has 252% more protein than kidney bean - turkey has 28.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 5.5 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both turkey and kidney beans are low in trans fat - turkey has 0.1g of trans fat per 100 grams and kidney bean does not contain significant amounts.
cholesterol
Kidney bean has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and turkey contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than kidney bean - turkey has 12ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than kidney bean - turkey has 15iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Turkey and kidney beans contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than turkey - kidney bean has 5.7ug 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, kidney bean contains more folate. Both kidney beans and turkey contain significant amounts of thiamin.
| Kidney Beans | Turkey | |
|---|---|---|
| Thiamin | 0.06 MG | 0.045 MG |
| Riboflavin | 0.015 MG | 0.281 MG |
| Niacin | 0.417 MG | 9.573 MG |
| Pantothenic acid | ~ | 0.948 MG |
| Vitamin B6 | 0.113 MG | 0.616 MG |
| Folate | 23 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 314% more calcium than turkey - turkey has 14mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 38% more iron than turkey - turkey has 1.1mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both turkey and kidney beans are high in potassium. Turkey is very similar to turkey for potassium - turkey has 239mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and turkey contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.132 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Turkey | |
|---|---|---|
| linoleic acid | 0.217 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Kidney Beans g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
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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 kidney beans contain more calories in 100 grams?Both turkey and kidney beans are high in calories. Turkey has 60% more calories than kidney bean - turkey has 189 calories in 100g and kidney bean has 121 calories.
Is turkey or kidney beans better for protein?
Both turkey and kidney beans are high in protein. Turkey has 250% more protein than kidney bean - turkey has 28.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Does turkey or kidney beans have more carbohydrates?
By weight, turkey has 345.6 times fewer carbohydrates than kidney bean - turkey has 0.06g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does turkey or kidney beans contain more potassium?
Both turkey and kidney beans are high in potassium. Turkey is very similar to turkey for potassium - turkey has 239mg of potassium in 100 grams and kidney bean has 250mg of potassium.