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  6. Turkey meat vs. Beef

Turkey meat vs. Beef — In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Beef

  • Turkey meat has more Vitamin B3, Vitamin B5, and Selenium, however, Beef is higher in Vitamin B12, Iron, Zinc, Vitamin B2, and Phosphorus.
  • Beef covers your daily need of Vitamin B12 133% more than Turkey meat.
  • Turkey meat has 2 times more Magnesium than Beef. While Turkey meat has 30mg of Magnesium, Beef has only 14mg.
  • Beef has less Cholesterol.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Turkey meat 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 meat
Turkey meat
4
:
6
Beef
Beef
Contains more Magnesium +114.3%
Contains more Manganese +55.6%
Contains more Selenium +17.3%
Contains more Iron +178.9%
Contains more Phosphorus +16.1%
Contains more Potassium +47.3%
Contains less Sodium -47.6%
Contains more Zinc +49.2%
Equal in Calcium - 13
Equal in Copper - 0.097
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Magnesium +114.3%
Contains more Manganese +55.6%
Contains more Selenium +17.3%
Contains more Iron +178.9%
Contains more Phosphorus +16.1%
Contains more Potassium +47.3%
Contains less Sodium -47.6%
Contains more Zinc +49.2%
Equal in Calcium - 13
Equal in Copper - 0.097

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 meat
Turkey meat
5
:
6
Beef
Beef
Contains more Vitamin A +550%
Contains more Vitamin D +300%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B5 +97.1%
Contains more Folate +28.6%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B12 +312.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.669
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%
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 A +550%
Contains more Vitamin D +300%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B5 +97.1%
Contains more Folate +28.6%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B12 +312.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.669

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
4
:
1
Beef
Beef
Contains more Fats +13%
Contains more Carbs +∞%
Contains more Other +140%
Equal in Protein - 27.55
Equal in Water - 65.71
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
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 Fats +13%
Contains more Carbs +∞%
Contains more Other +140%
Equal in Protein - 27.55
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Beef
Beef
Contains less Saturated Fat -17%
Contains more Polyunsaturated fat +298.3%
Equal in Monounsaturated Fat - 2.734
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -17%
Contains more Polyunsaturated fat +298.3%
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 meat Beef
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 Turkey meat Beef Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 27.55g Turkey meat
Fats 7.39g 6.54g Turkey meat
Carbs 0.06g 0g Turkey meat
Calories 189kcal 169kcal Turkey meat
Calcium 14mg 13mg Turkey meat
Iron 1.09mg 3.04mg Beef
Magnesium 30mg 14mg Turkey meat
Phosphorus 223mg 259mg Beef
Potassium 239mg 352mg Beef
Sodium 103mg 54mg Beef
Zinc 2.48mg 3.7mg Beef
Copper 0.093mg 0.097mg Beef
Manganese 0.014mg 0.009mg Turkey meat
Selenium 29.8µg 25.4µg Turkey meat
Vitamin A 39IU 6IU Turkey meat
Vitamin A RAE 12µg 2µg Turkey meat
Vitamin E 0.07mg 0.25mg Beef
Vitamin D 15IU 3IU Turkey meat
Vitamin D 0.4µg 0.1µg Turkey meat
Vitamin B1 0.045mg 0.074mg Beef
Vitamin B2 0.281mg 0.4mg Beef
Vitamin B3 9.573mg 5.76mg Turkey meat
Vitamin B5 0.948mg 0.481mg Turkey meat
Vitamin B6 0.616mg 0.669mg Beef
Folate 9µg 7µg Turkey meat
Vitamin B12 1.02µg 4.21µg Beef
Vitamin K 0µg 1.6µg Beef
Tryptophan 0.291mg 0.359mg Beef
Threonine 1.004mg 1.534mg Beef
Isoleucine 0.796mg 1.52mg Beef
Leucine 1.925mg 2.833mg Beef
Lysine 2.282mg 3.178mg Beef
Methionine 0.724mg 0.871mg Beef
Phenylalanine 0.903mg 1.299mg Beef
Valine 0.902mg 1.603mg Beef
Histidine 0.749mg 1.244mg Beef
Cholesterol 109mg 85mg Beef
Trans Fat 0.101g 0.375g Turkey meat
Saturated Fat 2.155g 2.595g Turkey meat
Omega-3 - DHA 0.005g 0.002g Turkey meat
Omega-3 - EPA 0.008g 0.002g Turkey meat
Omega-3 - DPA 0.008g 0.011g Beef
Monounsaturated Fat 2.647g 2.734g Beef
Polyunsaturated fat 2.119g 0.532g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0.002g Turkey meat
Omega-6 - Linoleic acid 1.841g 0.349g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g 0.013g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Beef
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
50%
Turkey meat
79%
Beef
Minerals Daily Need Coverage Score
46%
Turkey meat
55%
Beef

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 0.44g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 24mg)
Which food is cheaper?
Beef
Beef 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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.