Ground turkey vs Ground Beef: Nutrition comparison & Health impact
Ground turkey is richer in protein, selenium, phosphorus, copper, and most B complex vitamins. Comparatively, ground meat is richer in zinc, iron, and vitamin B12. Ground meat is red meat and has higher mortality rates than ground turkey.
This article is a comparison between 2 types of animal products; ground turkey and ground meat. We will compare these two foods according to general differences, nutritional content, and health impacts.
By ground meat, we are considering ground beef 70/30 in this article. We will compare them both in their cooked states.
By the end of the article, we will understand the nutritional difference between them and how they impact our health.
Ground turkey is white meat, and ground meat is red meat.
Now which one is a cheaper protein? Ground turkey or ground meat (beef)
By the global average, ground turkey is a cheaper food compared to ground meat.
Taste and flavor
Turkey meat is leaner meat and has less fat. Ground turkey is comparatively milder in taste. Some people say that turkey meat is bland aswell.
Nutritional content comparison
In this section, we will compare 100g of each food based on cooked forms of both.
Ground turkey is lower in calories compared to ground meat. Ground turkey contains 203 calories, and ground meat contains 241 calories.
Ground turkey contains lower amounts of total fats in comparison to ground meat. Ground turkey contains 10g of fats, and ground meat contains 15g of fats.
Considering the different types of fats, ground turkey contains higher amounts of polyunsaturated fats, whereas ground beef contains higher amounts of saturated and monounsaturated fats.
Below we can visualize their fat-type distributions
Fat Type Comparison
Their carb contents are negligible.
Ground turkey is richer in protein compared to ground meat.
Ground turkey contains 27.4g of protein; in comparison, ground meat contains 24g of protein.
Ground turkey is richer in selenium, phosphorus, and copper. In comparison, ground meat is richer in zinc and iron.
Here we can visualize their mineral distributions.
Ground turkey is richer in vitamins B2, B3, B5, and B6. In comparison, ground meat is richer in vitamin B12.
Here we can visualize their vitamin distributions.
Ground meat and ground turkey are rich in nutrients that can be added to our diets. In this section, we will discuss the health benefits and negative impacts of each in detail.
You can also read a comparative text between steak and ground meat.
Ground meat is a richer source of vitamin B12 and iron. A diet with moderate amounts of red meat has decreased iron deficiency and pernicious anemia risks. Here we need to mention that iron derived from heme protein has a very high bioavailability and is efficiently absorbed.(1)(2)
Muscle mass loss
With old age comes sarcopenia, which is muscle mass loss due to normal physiological processes related to aging. However, a diet rich in red meat has been associated with lower risks of muscle mass loss in elderly people. (3)
Zinc is a catalyst in several metabolic pathways in the body and is essential in immune and reproductive physiology. Zinc is an essential mineral that must be consumed in our diets, and red meat is an excellent source of zinc. (4)
Calories and weight loss
Ground turkey is leaner meat compared to ground meat. Ground turkey is richer in proteins and has lower calories. It is a great food to be added to weight loss diets, even in healthy diets that are not focused on weight loss. (5)
Vitamin B6 benefits
Similar to the benefits of zinc in ground beef, ground turkey is richer in vitamin B6, which is a catalyst in multiple metabolic pathways and essential in the body's physiological and biochemical maintenance. (6)
It is important not to eat ground meat and ground turkey raw and even medium rare states. Cook them well because while getting ground, they get mixed with all sorts of bacteria, especially E.coli, which causes severe diarrhea and diseases such as hemolytic uremic syndrome. (7)
The culprit is processed red meats that cause significant health problems, and we need to differentiate between red meat and processed red meat. This article discusses some negative impacts of red meat that are based on dietary guidelines concerning the negative impacts of red meat.
Comparatively, ground turkey has a lower risk mortality rate than red meat consumption.
Comparison summary table
|Lower in Saturated Fat|
|Lower in price|
|Rich in vitamins|
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in Sugar||Equal|
|Lower in glycemic index||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||24µg||3µg|
|Omega-3 - DHA||0.009g||0g|
|Omega-3 - EPA||0.01g||0g|
|Omega-3 - DPA||0.012g||0g|
|Omega-6 - Eicosadienoic acid||0.019g|
|Omega-6 - Linoleic acid||2.508g|
|Omega-6 - Gamma-linoleic acid||0.008g||0.008g|
|Omega-3 - ALA||0.136g|
|Omega-3 - Eicosatrienoic acid||0.001g|
|Omega-6 - Dihomo-gamma-linoleic acid||0.011g|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet||Equal|
|Low Calories diet|
|Low glycemic index diet||Equal|