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  6. Beefsteak raw vs. Turkey meat

Beefsteak raw vs. Turkey meat — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and turkey meat

  • Beefsteak raw has more vitamin B12, zinc, and iron; however, turkey meat is richer in vitamin B3, vitamin B2, vitamin B6, and polyunsaturated fat.
  • Beefsteak raw covers your daily vitamin B12 needs 70% more than turkey meat.
  • Turkey meat has 2 times less zinc than beefsteak raw. Beefsteak raw has 5.3mg of zinc, while turkey meat has 2.48mg.
  • Beefsteak raw contains less cholesterol.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Beefsteak raw vs Turkey meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +83.5%
Contains more ZincZinc +113.7%
Contains less SodiumSodium -46.6%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +180%
Contains more CopperCopper +17.7%
~equal in Phosphorus ~223mg
~equal in Selenium ~29.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B12Vitamin B12 +163.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +89.6%
Contains more Vitamin B6Vitamin B6 +13.4%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more WaterWater +14.8%
Contains more ProteinProtein +33.5%
Contains more FatsFats +37.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +1021.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Turkey meat DV% diff.
Vitamin B12 2.69µg 1.02µg 70%
Vitamin B3 5.048mg 9.573mg 28%
Zinc 5.3mg 2.48mg 26%
Vitamin B5 0.948mg 19%
Choline 87.4mg 16%
Protein 21.38g 28.55g 14%
Cholesterol 67mg 109mg 14%
Polyunsaturated fat 0.189g 2.119g 13%
Iron 2mg 1.09mg 11%
Vitamin B2 0.182mg 0.281mg 8%
Vitamin B6 0.543mg 0.616mg 6%
Potassium 375mg 239mg 4%
Selenium 27.9µg 29.8µg 3%
Vitamin B1 0.075mg 0.045mg 3%
Calories 134kcal 189kcal 3%
Fats 5.36g 7.39g 3%
Copper 0.079mg 0.093mg 2%
Folate 3µg 9µg 2%
Vitamin D 3IU 15IU 2%
Vitamin D 0.1µg 0.4µg 2%
Sodium 55mg 103mg 2%
Manganese 0.014mg 1%
Calcium 5mg 14mg 1%
Magnesium 25mg 30mg 1%
Vitamin K 1.5µg 0µg 1%
Saturated fat 1.875g 2.155g 1%
Monounsaturated fat 2.354g 2.647g 1%
Vitamin A 2µg 12µg 1%
Carbs 0g 0.06g 0%
Net carbs 0g 0.06g N/A
Phosphorus 220mg 223mg 0%
Vitamin E 0.07mg 0%
Trans fat 0.253g 0.101g N/A
Tryptophan 0.262mg 0.291mg 0%
Threonine 1.099mg 1.004mg 0%
Isoleucine 1.09mg 0.796mg 0%
Leucine 2.011mg 1.925mg 0%
Lysine 2.247mg 2.282mg 0%
Methionine 0.621mg 0.724mg 0%
Phenylalanine 0.931mg 0.903mg 0%
Valine 1.152mg 0.902mg 0%
Histidine 0.868mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0g 0.014g N/A
Omega-6 - Linoleic acid 0.142g 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
48%
Beefsteak raw
50%
Turkey meat
Minerals Daily Need Coverage Score
55%
Beefsteak raw
46%
Turkey meat

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 0.28g)
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)

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.