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  6. Turkey breast vs. T bone steak

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

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What are the differences between Turkey breast and T bone steak?

  • Turkey breast is higher in Vitamin B5, yet T bone steak is higher in Vitamin B12, Iron, Zinc, Vitamin B6, Selenium, Vitamin B2, and Vitamin B3.
  • T bone steak's daily need coverage for Vitamin B12 is 61% more.
  • Turkey breast has 2 times more Vitamin B5 than T bone steak. While Turkey breast has 0.621mg of Vitamin B5, T bone steak has only 0.307mg.
  • The amount of Cholesterol in Turkey breast is lower.

We used Turkey, all classes, breast, meat and skin, raw and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled types in this article.

Infographic

Turkey breast vs T bone steak 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
3
:
7
T bone steak
T bone steak
Contains more Magnesium +20%
Contains less Sodium -13.2%
Contains more Manganese +350%
Contains more Calcium +46.2%
Contains more Iron +197.5%
Contains more Phosphorus +12.9%
Contains more Zinc +198.7%
Contains more Selenium +35.7%
Equal in Potassium - 280
Equal in Copper - 0.079
Turkey breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Magnesium +20%
Contains less Sodium -13.2%
Contains more Manganese +350%
Contains more Calcium +46.2%
Contains more Iron +197.5%
Contains more Phosphorus +12.9%
Contains more Zinc +198.7%
Contains more Selenium +35.7%
Equal in Potassium - 280
Equal in Copper - 0.079

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
3
:
7
T bone steak
T bone steak
Contains more Vitamin A +20%
Contains more Vitamin B5 +102.3%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B3 +21%
Contains more Vitamin B6 +57.9%
Contains more Vitamin B12 +350%
Equal in Vitamin B1 - 0.057
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%
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%
Contains more Vitamin A +20%
Contains more Vitamin B5 +102.3%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B3 +21%
Contains more Vitamin B6 +57.9%
Contains more Vitamin B12 +350%
Equal in Vitamin B1 - 0.057
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey breast
Turkey breast
2
:
2
T bone steak
T bone steak
Contains more Water +15.6%
Contains more Other +19.5%
Contains more Protein +25.5%
Contains more Fats +57.4%
Turkey breast
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
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
Contains more Water +15.6%
Contains more Other +19.5%
Contains more Protein +25.5%
Contains more Fats +57.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey breast
Turkey breast
2
:
1
T bone steak
T bone steak
Contains less Saturated Fat -58.5%
Contains more Polyunsaturated fat +184.7%
Contains more Monounsaturated Fat +93.9%
Turkey breast
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -58.5%
Contains more Polyunsaturated fat +184.7%
Contains more Monounsaturated Fat +93.9%

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 T bone steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 T bone steak Opinion
Protein 21.89g 27.48g T bone steak
Fats 7.02g 11.05g T bone steak
Calories 157kcal 217kcal T bone steak
Calcium 13mg 19mg T bone steak
Iron 1.2mg 3.57mg T bone steak
Magnesium 24mg 20mg Turkey breast
Phosphorus 186mg 210mg T bone steak
Potassium 275mg 280mg T bone steak
Sodium 59mg 68mg Turkey breast
Zinc 1.57mg 4.69mg T bone steak
Copper 0.074mg 0.079mg T bone steak
Manganese 0.018mg 0.004mg Turkey breast
Selenium 22.4µg 30.4µg T bone steak
Vitamin A 6IU 5IU Turkey breast
Vitamin A RAE 2µg 1µg Turkey breast
Vitamin E 0.14mg T bone steak
Vitamin D 3IU T bone steak
Vitamin D 0.1µg T bone steak
Vitamin B1 0.058mg 0.057mg Turkey breast
Vitamin B2 0.115mg 0.27mg T bone steak
Vitamin B3 5.2mg 6.292mg T bone steak
Vitamin B5 0.621mg 0.307mg Turkey breast
Vitamin B6 0.48mg 0.758mg T bone steak
Folate 7µg 7µg
Vitamin B12 0.42µg 1.89µg T bone steak
Vitamin K 1.5µg T bone steak
Tryptophan 0.242mg 0.325mg T bone steak
Threonine 0.957mg 1.349mg T bone steak
Isoleucine 1.099mg 1.343mg T bone steak
Leucine 1.704mg 2.46mg T bone steak
Lysine 1.996mg 2.74mg T bone steak
Methionine 0.616mg 0.762mg T bone steak
Phenylalanine 0.857mg 1.143mg T bone steak
Valine 1.141mg 1.421mg T bone steak
Histidine 0.66mg 1.05mg T bone steak
Cholesterol 65mg 81mg Turkey breast
Trans Fat 0.595g Turkey breast
Saturated Fat 1.91g 4.6g Turkey breast
Omega-3 - DHA 0.01g 0g Turkey breast
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DPA 0.01g 0.013g T bone steak
Monounsaturated Fat 2.66g 5.159g T bone steak
Polyunsaturated fat 1.66g 0.583g Turkey breast
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast T bone steak
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
53%
T bone steak
Minerals Daily Need Coverage Score
37%
Turkey breast
60%
T bone steak

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 2.69g)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food is richer in vitamins?
T bone steak
T bone steak 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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.