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Steak vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between Steak and Turkey meat

  • Steak has more Vitamin B12, Zinc, and Iron, however, Turkey meat is higher in Vitamin B3, Vitamin B6, and Phosphorus.
  • Steak covers your daily need of Vitamin B12 49% more than Turkey meat.
  • Steak has 4 times more Saturated Fat than Turkey meat. While Steak has 8.443g of Saturated Fat, Turkey meat has only 2.155g.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Steak vs Turkey meat infographic
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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.
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains less Sodium -43.7%
Contains more Zinc +155.6%
Contains more Calcium +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Equal in Copper - 0.093
Equal in Selenium - 29.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains less Sodium -43.7%
Contains more Zinc +155.6%
Contains more Calcium +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Equal in Copper - 0.093
Equal in Selenium - 29.8

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.
Steak
4
:
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Equal in Vitamin B2 - 0.281
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Equal in Vitamin B2 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +157.4%
Contains more Other +12.5%
Contains more Protein +14.9%
Contains more Carbs +∞%
Contains more Water +14.3%
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +157.4%
Contains more Other +12.5%
Contains more Protein +14.9%
Contains more Carbs +∞%
Contains more Water +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +246.5%
Contains less Saturated Fat -74.5%
Contains more Polyunsaturated fat +136.5%
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +246.5%
Contains less Saturated Fat -74.5%
Contains more Polyunsaturated fat +136.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Turkey meat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 24.85g 28.55g Turkey meat
Fats 19.02g 7.39g Steak
Carbs 0g 0.06g Turkey meat
Calories 271kcal 189kcal Steak
Calcium 12mg 14mg Turkey meat
Iron 2.4mg 1.09mg Steak
Magnesium 23mg 30mg Turkey meat
Phosphorus 163mg 223mg Turkey meat
Potassium 279mg 239mg Steak
Sodium 58mg 103mg Steak
Zinc 6.34mg 2.48mg Steak
Copper 0.085mg 0.093mg Turkey meat
Manganese 0.014mg Turkey meat
Selenium 31.8µg 29.8µg Steak
Vitamin A 25IU 39IU Turkey meat
Vitamin A RAE 7µg 12µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 6IU 15IU Turkey meat
Vitamin D 0.1µg 0.4µg Turkey meat
Vitamin B1 0.074mg 0.045mg Steak
Vitamin B2 0.301mg 0.281mg Steak
Vitamin B3 5.149mg 9.573mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.5mg 0.616mg Turkey meat
Folate 6µg 9µg Turkey meat
Vitamin B12 2.2µg 1.02µg Steak
Vitamin K 1.6µg 0µg Steak
Tryptophan 0.278mg 0.291mg Turkey meat
Threonine 1.171mg 1.004mg Steak
Isoleucine 1.157mg 0.796mg Steak
Leucine 2.142mg 1.925mg Steak
Lysine 2.38mg 2.282mg Steak
Methionine 0.672mg 0.724mg Turkey meat
Phenylalanine 0.997mg 0.903mg Steak
Valine 1.242mg 0.902mg Steak
Histidine 0.931mg 0.749mg Steak
Cholesterol 78mg 109mg Steak
Trans Fat 0.101g Steak
Saturated Fat 8.443g 2.155g Turkey meat
Omega-3 - DHA 0.001g 0.005g Turkey meat
Omega-3 - EPA 0.001g 0.008g Turkey meat
Omega-3 - DPA 0.013g 0.008g Steak
Monounsaturated Fat 9.171g 2.647g Steak
Polyunsaturated fat 0.896g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
49%
Steak
50%
Turkey meat
Minerals Daily Need Coverage Score
59%
Steak
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 6.288g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 31mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.