Raw Turkey (Whole)VSRaw Red Beans
Raw Turkey (Whole) has 1.3g more protein per 100g than Raw Red Beans — 22.6g vs 21.3g per 100g (USDA). For those watching their calorie intake, Raw Turkey (Whole) offers only 115 calories per 100g compared to 270.44 calories in Raw Red Beans. Raw Turkey (Whole) provides complete protein with all essential amino acids, while Raw Red Beans should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Turkey (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Turkey (Whole) | Raw Red Beans |
|---|---|---|
| Protein | 22.6 g | 21.3 g |
| Calories | 115 kcal | 270 kcal |
| Total fat | 1.9 g | 1.2 g |
| Carbohydrates | 0.1 g | 43.7 g |
Raw Turkey (Whole)
Raw Red Beans
How does Raw Turkey (Whole) compare to Raw Red Beans?
Raw Turkey (Whole) has 1.3g more protein per 100g than Raw Red Beans — 22.6g vs 21.3g per 100g (USDA). For those watching their calorie intake, Raw Turkey (Whole) offers only 115 calories per 100g compared to 270.44 calories in Raw Red Beans. Raw Turkey (Whole) provides complete protein with all essential amino acids, while Raw Red Beans should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Raw Turkey (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Turkey (Whole)With 22.6g of protein per 100g, Raw Turkey (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Turkey (Whole)At only 115 calories per 100g, Raw Turkey (Whole) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw Turkey (Whole)Raw Turkey (Whole) offers the best protein-to-calorie ratio, delivering 22.6g of protein for just 115 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw Red BeansRaw Red Beans is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Raw Turkey (Whole)With only 0.1g of carbohydrates per 100g, Raw Turkey (Whole) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Turkey (Whole)For everyday fitness enthusiasts seeking balanced nutrition, Raw Turkey (Whole) offers a good protein content at 22.6g with 115 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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