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Turkey meat vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Steak

  • Turkey meat has more Vitamin B3, Vitamin B6, and Phosphorus, however, Steak is higher in Vitamin B12, Zinc, and Iron.
  • Steak covers your daily need of Vitamin B12 49% more than Turkey meat.
  • Turkey meat has 2 times more Vitamin B3 than Steak. While Turkey meat has 9.573mg of Vitamin B3, Steak has only 5.149mg.
  • 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 off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Turkey meat vs 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 +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains less Sodium -43.7%
Contains more Zinc +155.6%
Equal in Copper - 0.085
Equal in Selenium - 31.8
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% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains less Sodium -43.7%
Contains more Zinc +155.6%
Equal in Copper - 0.085
Equal in Selenium - 31.8

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.
:
4
Steak
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301
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% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.9%
Contains more Carbs +∞%
Contains more Water +14.3%
Contains more Fats +157.4%
Contains more Other +12.5%
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Protein +14.9%
Contains more Carbs +∞%
Contains more Water +14.3%
Contains more Fats +157.4%
Contains more Other +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.5%
Contains more Polyunsaturated fat +136.5%
Contains more Monounsaturated Fat +246.5%
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -74.5%
Contains more Polyunsaturated fat +136.5%
Contains more Monounsaturated Fat +246.5%

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 Steak
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol 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 Steak Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 24.85g Turkey meat
Fats 7.39g 19.02g Steak
Carbs 0.06g 0g Turkey meat
Calories 189kcal 271kcal Steak
Calcium 14mg 12mg Turkey meat
Iron 1.09mg 2.4mg Steak
Magnesium 30mg 23mg Turkey meat
Phosphorus 223mg 163mg Turkey meat
Potassium 239mg 279mg Steak
Sodium 103mg 58mg Steak
Zinc 2.48mg 6.34mg Steak
Copper 0.093mg 0.085mg Turkey meat
Manganese 0.014mg Turkey meat
Selenium 29.8µg 31.8µg Steak
Vitamin A 39IU 25IU Turkey meat
Vitamin A RAE 12µg 7µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU 6IU Turkey meat
Vitamin D 0.4µg 0.1µg Turkey meat
Vitamin B1 0.045mg 0.074mg Steak
Vitamin B2 0.281mg 0.301mg Steak
Vitamin B3 9.573mg 5.149mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg 0.5mg Turkey meat
Folate 9µg 6µg Turkey meat
Vitamin B12 1.02µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.291mg 0.278mg Turkey meat
Threonine 1.004mg 1.171mg Steak
Isoleucine 0.796mg 1.157mg Steak
Leucine 1.925mg 2.142mg Steak
Lysine 2.282mg 2.38mg Steak
Methionine 0.724mg 0.672mg Turkey meat
Phenylalanine 0.903mg 0.997mg Steak
Valine 0.902mg 1.242mg Steak
Histidine 0.749mg 0.931mg Steak
Cholesterol 109mg 78mg Steak
Trans Fat 0.101g Steak
Saturated Fat 2.155g 8.443g 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 0.013g Steak
Monounsaturated Fat 2.647g 9.171g Steak
Polyunsaturated fat 2.119g 0.896g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat 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
49%
Steak
Minerals Daily Need Coverage Score
46%
Turkey meat
59%
Steak

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 6.288g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 31mg)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.