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  6. Turkey breast vs. Beef

Turkey breast vs. Beef — In-Depth Nutrition Comparison

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How are Turkey breast and Beef different?

  • Beef is higher than Turkey breast in Vitamin B12, Iron, Vitamin B2, Zinc, Vitamin B6, Phosphorus, and Selenium.
  • Beef covers your daily need of Vitamin B12 158% more than Turkey breast.
  • Turkey breast contains 2 times more Magnesium than Beef. Turkey breast contains 24mg of Magnesium, while Beef contains 14mg.
  • Turkey breast is lower in Cholesterol.

Turkey, all classes, breast, meat and skin, raw and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types were used in this article.

Infographic

Turkey breast vs Beef 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.
Turkey breast
Turkey breast
2
:
7
Beef
Beef
Contains more Magnesium +71.4%
Contains more Manganese +100%
Contains more Iron +153.3%
Contains more Phosphorus +39.2%
Contains more Potassium +28%
Contains more Zinc +135.7%
Contains more Copper +31.1%
Contains more Selenium +13.4%
Equal in Calcium - 13
Equal in Sodium - 54
Turkey breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Magnesium +71.4%
Contains more Manganese +100%
Contains more Iron +153.3%
Contains more Phosphorus +39.2%
Contains more Potassium +28%
Contains more Zinc +135.7%
Contains more Copper +31.1%
Contains more Selenium +13.4%
Equal in Calcium - 13
Equal in Sodium - 54

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.
Turkey breast
Turkey breast
1
:
8
Beef
Beef
Contains more Vitamin B5 +29.1%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +247.8%
Contains more Vitamin B3 +10.8%
Contains more Vitamin B6 +39.4%
Contains more Vitamin B12 +902.4%
Equal in Vitamin A - 6
Equal in Folate - 7
Turkey breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 15% 27% 98% 38% 111% 6% 53% 0%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +247.8%
Contains more Vitamin B3 +10.8%
Contains more Vitamin B6 +39.4%
Contains more Vitamin B12 +902.4%
Equal in Vitamin A - 6
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey breast
Turkey breast
3
:
1
Beef
Beef
Contains more Other +420%
Contains more Protein +25.9%
Equal in Fats - 6.54
Equal in Water - 65.71
Turkey breast
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Other +420%
Contains more Protein +25.9%
Equal in Fats - 6.54
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey breast
Turkey breast
2
:
1
Beef
Beef
Contains less Saturated Fat -26.4%
Contains more Polyunsaturated fat +212%
Equal in Monounsaturated Fat - 2.734
Turkey breast
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -26.4%
Contains more Polyunsaturated fat +212%
Equal in Monounsaturated Fat - 2.734

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey breast Beef Opinion
Protein 21.89g 27.55g Beef
Fats 7.02g 6.54g Turkey breast
Calories 157kcal 169kcal Beef
Calcium 13mg 13mg
Iron 1.2mg 3.04mg Beef
Magnesium 24mg 14mg Turkey breast
Phosphorus 186mg 259mg Beef
Potassium 275mg 352mg Beef
Sodium 59mg 54mg Beef
Zinc 1.57mg 3.7mg Beef
Copper 0.074mg 0.097mg Beef
Manganese 0.018mg 0.009mg Turkey breast
Selenium 22.4µg 25.4µg Beef
Vitamin A 6IU 6IU
Vitamin A RAE 2µg 2µg
Vitamin E 0.25mg Beef
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin B1 0.058mg 0.074mg Beef
Vitamin B2 0.115mg 0.4mg Beef
Vitamin B3 5.2mg 5.76mg Beef
Vitamin B5 0.621mg 0.481mg Turkey breast
Vitamin B6 0.48mg 0.669mg Beef
Folate 7µg 7µg
Vitamin B12 0.42µg 4.21µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.242mg 0.359mg Beef
Threonine 0.957mg 1.534mg Beef
Isoleucine 1.099mg 1.52mg Beef
Leucine 1.704mg 2.833mg Beef
Lysine 1.996mg 3.178mg Beef
Methionine 0.616mg 0.871mg Beef
Phenylalanine 0.857mg 1.299mg Beef
Valine 1.141mg 1.603mg Beef
Histidine 0.66mg 1.244mg Beef
Cholesterol 65mg 85mg Turkey breast
Trans Fat 0.375g Turkey breast
Saturated Fat 1.91g 2.595g Turkey breast
Omega-3 - DHA 0.01g 0.002g Turkey breast
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0.01g 0.011g Beef
Monounsaturated Fat 2.66g 2.734g Beef
Polyunsaturated fat 1.66g 0.532g Turkey breast
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Beef
Low Fats diet ok
Low Carbs diet Equal
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
29%
Turkey breast
79%
Beef
Minerals Daily Need Coverage Score
37%
Turkey breast
55%
Beef

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 0.685g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.