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Turkey meat vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Rib eye steak

  • Turkey meat has more Vitamin B3, Vitamin B6, Phosphorus, Vitamin B5, and Choline, however, Rib eye steak is higher in Vitamin B12, Zinc, and Iron.
  • Rib eye steak covers your daily need of Vitamin B12 45% more than Turkey meat.
  • Turkey meat has 2 times more Vitamin B3 than Rib eye steak. While Turkey meat has 9.573mg of Vitamin B3, Rib eye steak has only 4.908mg.
  • Rib eye steak has less Cholesterol.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Turkey meat vs Rib eye steak 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 Calcium +27.3%
Contains more Magnesium +36.4%
Contains more Phosphorus +46.7%
Contains more Copper +16.3%
Contains more Iron +105.5%
Contains less Sodium -47.6%
Contains more Zinc +138.3%
Contains more Manganese +471.4%
Equal in Potassium - 260
Equal in Selenium - 29.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +27.3%
Contains more Magnesium +36.4%
Contains more Phosphorus +46.7%
Contains more Copper +16.3%
Contains more Iron +105.5%
Contains less Sodium -47.6%
Contains more Zinc +138.3%
Contains more Manganese +471.4%
Equal in Potassium - 260
Equal in Selenium - 29.7

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.
:
Contains more Vitamin A +56%
Contains more Vitamin D +100%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +76.9%
Contains more Vitamin B6 +29.1%
Contains more Folate +50%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B12 +105.9%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.287
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin A +56%
Contains more Vitamin D +100%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +76.9%
Contains more Vitamin B6 +29.1%
Contains more Folate +50%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B12 +105.9%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.287

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.5%
Contains more Carbs +∞%
Contains more Water +16.6%
Contains more Other +4700%
Contains more Fats +195.1%
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Protein +20.5%
Contains more Carbs +∞%
Contains more Water +16.6%
Contains more Other +4700%
Contains more Fats +195.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +106.3%
Contains more Monounsaturated Fat +297.4%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +106.3%
Contains more Monounsaturated Fat +297.4%

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 Rib eye steak
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Rib eye steak Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 23.69g Turkey meat
Fats 7.39g 21.81g Rib eye steak
Carbs 0.06g 0g Turkey meat
Calories 189kcal 291kcal Rib eye steak
Calcium 14mg 11mg Turkey meat
Iron 1.09mg 2.24mg Rib eye steak
Magnesium 30mg 22mg Turkey meat
Phosphorus 223mg 152mg Turkey meat
Potassium 239mg 260mg Rib eye steak
Sodium 103mg 54mg Rib eye steak
Zinc 2.48mg 5.91mg Rib eye steak
Copper 0.093mg 0.08mg Turkey meat
Manganese 0.014mg 0.08mg Rib eye steak
Selenium 29.8µg 29.7µg Turkey meat
Vitamin A 39IU 25IU Turkey meat
Vitamin A RAE 12µg 8µg Turkey meat
Vitamin E 0.07mg 0.1mg Rib eye steak
Vitamin D 15IU 7IU Turkey meat
Vitamin D 0.4µg 0.2µg Turkey meat
Vitamin B1 0.045mg 0.071mg Rib eye steak
Vitamin B2 0.281mg 0.287mg Rib eye steak
Vitamin B3 9.573mg 4.908mg Turkey meat
Vitamin B5 0.948mg 0.536mg Turkey meat
Vitamin B6 0.616mg 0.477mg Turkey meat
Folate 9µg 6µg Turkey meat
Vitamin B12 1.02µg 2.1µg Rib eye steak
Vitamin K 0µg 1.6µg Rib eye steak
Tryptophan 0.291mg 0.265mg Turkey meat
Threonine 1.004mg 1.116mg Rib eye steak
Isoleucine 0.796mg 1.103mg Rib eye steak
Leucine 1.925mg 2.041mg Rib eye steak
Lysine 2.282mg 2.269mg Turkey meat
Methionine 0.724mg 0.641mg Turkey meat
Phenylalanine 0.903mg 0.95mg Rib eye steak
Valine 0.902mg 1.184mg Rib eye steak
Histidine 0.749mg 0.888mg Rib eye steak
Cholesterol 109mg 80mg Rib eye steak
Trans Fat 0.101g 1.478g Turkey meat
Saturated Fat 2.155g 9.684g Turkey meat
Omega-3 - DHA 0.005g 0.001g Turkey meat
Omega-3 - EPA 0.008g 0.001g Turkey meat
Omega-3 - DPA 0.008g 0.014g Rib eye steak
Monounsaturated Fat 2.647g 10.519g Rib eye steak
Polyunsaturated fat 2.119g 1.027g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0.005g Turkey meat
Omega-6 - Linoleic acid 1.841g 0.7g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g 0.038g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Rib eye steak
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
50%
Rib eye steak
Minerals Daily Need Coverage Score
46%
Turkey meat
56%
Rib eye steak

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 7.529g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 29mg)
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 cheaper?
?
The foods are relatively equal in price ($2)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.