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  6. T bone steak vs. Turkey meat

T bone steak vs. Turkey meat — In-Depth Nutrition Comparison

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Important differences between T bone steak and Turkey meat

  • T bone steak has more Vitamin B12, Iron, Zinc, and Vitamin B6, however, Turkey meat has more Vitamin B3, and Vitamin B5.
  • T bone steak's daily need coverage for Vitamin B12 is 36% more.
  • T bone steak has 3 times more Iron than Turkey meat. T bone steak has 3.57mg of Iron, while Turkey meat has 1.09mg.
  • Turkey meat is lower in Saturated Fat.

The food varieties used in the comparison are Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Turkey, whole, meat and skin, cooked, roasted.

Infographic

T bone steak vs Turkey meat infographic
Infographic link

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.
T bone steak
T bone steak
6
:
4
Turkey meat
Turkey meat
Contains more Calcium +35.7%
Contains more Iron +227.5%
Contains more Potassium +17.2%
Contains less Sodium -34%
Contains more Zinc +89.1%
Contains more Magnesium +50%
Contains more Copper +17.7%
Contains more Manganese +250%
Equal in Phosphorus - 223
Equal in Selenium - 29.8
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +35.7%
Contains more Iron +227.5%
Contains more Potassium +17.2%
Contains less Sodium -34%
Contains more Zinc +89.1%
Contains more Magnesium +50%
Contains more Copper +17.7%
Contains more Manganese +250%
Equal in Phosphorus - 223
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.
T bone steak
T bone steak
5
:
6
Turkey meat
Turkey meat
Contains more Vitamin E +100%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B6 +23.1%
Contains more Vitamin B12 +85.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +680%
Contains more Vitamin D +300%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +208.8%
Contains more Folate +28.6%
Equal in Vitamin B2 - 0.281
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Turkey meat
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 E +100%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B6 +23.1%
Contains more Vitamin B12 +85.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +680%
Contains more Vitamin D +300%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +208.8%
Contains more Folate +28.6%
Equal in Vitamin B2 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
2
:
3
Turkey meat
Turkey meat
Contains more Fats +49.5%
Contains more Other +81.3%
Contains more Carbs +∞%
Equal in Protein - 28.55
Equal in Water - 63.52
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Turkey meat
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 +49.5%
Contains more Other +81.3%
Contains more Carbs +∞%
Equal in Protein - 28.55
Equal in Water - 63.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
T bone steak
T bone steak
1
:
2
Turkey meat
Turkey meat
Contains more Monounsaturated Fat +94.9%
Contains less Saturated Fat -53.2%
Contains more Polyunsaturated fat +263.5%
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +94.9%
Contains less Saturated Fat -53.2%
Contains more Polyunsaturated fat +263.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Turkey meat
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price 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 T bone steak Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 27.48g 28.55g Turkey meat
Fats 11.05g 7.39g T bone steak
Carbs 0g 0.06g Turkey meat
Calories 217kcal 189kcal T bone steak
Calcium 19mg 14mg T bone steak
Iron 3.57mg 1.09mg T bone steak
Magnesium 20mg 30mg Turkey meat
Phosphorus 210mg 223mg Turkey meat
Potassium 280mg 239mg T bone steak
Sodium 68mg 103mg T bone steak
Zinc 4.69mg 2.48mg T bone steak
Copper 0.079mg 0.093mg Turkey meat
Manganese 0.004mg 0.014mg Turkey meat
Selenium 30.4µg 29.8µg T bone steak
Vitamin A 5IU 39IU Turkey meat
Vitamin A RAE 1µg 12µg Turkey meat
Vitamin E 0.14mg 0.07mg T bone steak
Vitamin D 3IU 15IU Turkey meat
Vitamin D 0.1µg 0.4µg Turkey meat
Vitamin B1 0.057mg 0.045mg T bone steak
Vitamin B2 0.27mg 0.281mg Turkey meat
Vitamin B3 6.292mg 9.573mg Turkey meat
Vitamin B5 0.307mg 0.948mg Turkey meat
Vitamin B6 0.758mg 0.616mg T bone steak
Folate 7µg 9µg Turkey meat
Vitamin B12 1.89µg 1.02µg T bone steak
Vitamin K 1.5µg 0µg T bone steak
Tryptophan 0.325mg 0.291mg T bone steak
Threonine 1.349mg 1.004mg T bone steak
Isoleucine 1.343mg 0.796mg T bone steak
Leucine 2.46mg 1.925mg T bone steak
Lysine 2.74mg 2.282mg T bone steak
Methionine 0.762mg 0.724mg T bone steak
Phenylalanine 1.143mg 0.903mg T bone steak
Valine 1.421mg 0.902mg T bone steak
Histidine 1.05mg 0.749mg T bone steak
Cholesterol 81mg 109mg T bone steak
Trans Fat 0.595g 0.101g Turkey meat
Saturated Fat 4.6g 2.155g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0.002g 0.008g Turkey meat
Omega-3 - DPA 0.013g 0.008g T bone steak
Monounsaturated Fat 5.159g 2.647g T bone steak
Polyunsaturated fat 0.583g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.002g 0.014g Turkey meat
Omega-6 - Linoleic acid 0.373g 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.02g 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.019g 0.01g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone 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
53%
T bone steak
50%
Turkey meat
Minerals Daily Need Coverage Score
60%
T bone steak
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 2.445g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 28mg)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $2)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.