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Ground turkey vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between Ground turkey and Rib eye steak

  • Ground turkey has more Vitamin B3, Phosphorus, Vitamin B5, Vitamin B6, and Copper, however, Rib eye steak is higher in Vitamin B12, Zinc, Iron, and Vitamin B2.
  • Rib eye steak covers your daily need of Saturated Fat 35% more than Ground turkey.
  • Ground turkey has 2 times more Vitamin B5 than Rib eye steak. While Ground turkey has 1.193mg of Vitamin B5, Rib eye steak has only 0.536mg.
  • Ground turkey has less Saturated Fat.

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

Infographic

Ground turkey 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 +154.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +67.1%
Contains more Potassium +13.1%
Contains more Copper +88.8%
Contains more Iron +47.4%
Contains less Sodium -30.8%
Contains more Zinc +90%
Contains more Manganese +627.3%
Equal in Selenium - 29.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 57% 22% 109% 26% 11% 85% 51% 2% 170%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +154.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +67.1%
Contains more Potassium +13.1%
Contains more Copper +88.8%
Contains more Iron +47.4%
Contains less Sodium -30.8%
Contains more Zinc +90%
Contains more Manganese +627.3%
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 +216%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +122.6%
Contains more Vitamin B6 +32.7%
Contains more Folate +16.7%
Contains more Choline +60.2%
Contains more Vitamin B2 +36%
Contains more Vitamin B12 +56.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.1
Equal in Vitamin D - 0.2
Equal in Vitamin B1 - 0.071
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 3% 6% 0% 20% 49% 164% 72% 147% 6% 168% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 27% 4%
Contains more Vitamin A +216%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +122.6%
Contains more Vitamin B6 +32.7%
Contains more Folate +16.7%
Contains more Choline +60.2%
Contains more Vitamin B2 +36%
Contains more Vitamin B12 +56.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.1
Equal in Vitamin D - 0.2
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.5%
Contains more Water +13.9%
Contains more Other +1500%
Contains more Fats +109.7%
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 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 +15.5%
Contains more Water +13.9%
Contains more Other +1500%
Contains more Fats +109.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +184%
Contains more Monounsaturated Fat +204.2%
30% 38% 32%
Saturated Fat: 2.669 g
Monounsaturated Fat: 3.458 g
Polyunsaturated fat: 2.917 g
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +184%
Contains more Monounsaturated Fat +204.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground turkey Rib eye steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ground turkey Rib eye steak Opinion
Protein 27.37g 23.69g Ground turkey
Fats 10.4g 21.81g Rib eye steak
Calories 203kcal 291kcal Rib eye steak
Calcium 28mg 11mg Ground turkey
Iron 1.52mg 2.24mg Rib eye steak
Magnesium 30mg 22mg Ground turkey
Phosphorus 254mg 152mg Ground turkey
Potassium 294mg 260mg Ground turkey
Sodium 78mg 54mg Rib eye steak
Zinc 3.11mg 5.91mg Rib eye steak
Copper 0.151mg 0.08mg Ground turkey
Manganese 0.011mg 0.08mg Rib eye steak
Selenium 31.1µg 29.7µg Ground turkey
Vitamin A 79IU 25IU Ground turkey
Vitamin A RAE 24µg 8µg Ground turkey
Vitamin E 0.11mg 0.1mg Ground turkey
Vitamin D 8IU 7IU Ground turkey
Vitamin D 0.2µg 0.2µg
Vitamin B1 0.077mg 0.071mg Ground turkey
Vitamin B2 0.211mg 0.287mg Rib eye steak
Vitamin B3 8.724mg 4.908mg Ground turkey
Vitamin B5 1.193mg 0.536mg Ground turkey
Vitamin B6 0.633mg 0.477mg Ground turkey
Folate 7µg 6µg Ground turkey
Vitamin B12 1.34µg 2.1µg Rib eye steak
Choline 78.2mg 48.8mg Ground turkey
Vitamin K 0µg 1.6µg Rib eye steak
Tryptophan 0.312mg 0.265mg Ground turkey
Threonine 1.258mg 1.116mg Ground turkey
Isoleucine 1.227mg 1.103mg Ground turkey
Leucine 2.262mg 2.041mg Ground turkey
Lysine 2.452mg 2.269mg Ground turkey
Methionine 0.806mg 0.641mg Ground turkey
Phenylalanine 1.068mg 0.95mg Ground turkey
Valine 1.27mg 1.184mg Ground turkey
Histidine 0.811mg 0.888mg Rib eye steak
Cholesterol 93mg 80mg Rib eye steak
Trans Fat 0.134g 1.478g Ground turkey
Saturated Fat 2.669g 9.684g Ground turkey
Omega-3 - DHA 0.009g 0.001g Ground turkey
Omega-3 - EPA 0.01g 0.001g Ground turkey
Omega-3 - DPA 0.012g 0.014g Rib eye steak
Monounsaturated Fat 3.458g 10.519g Rib eye steak
Polyunsaturated fat 2.917g 1.027g Ground turkey
Omega-6 - Eicosadienoic acid 0.019g 0.005g Ground turkey
Omega-6 - Linoleic acid 2.508g 0.7g Ground turkey
Omega-6 - Gamma-linoleic acid 0.008g Ground turkey
Omega-3 - ALA 0.136g 0.038g Ground turkey
Omega-3 - Eicosatrienoic acid 0.001g Ground turkey
Omega-6 - Dihomo-gamma-linoleic acid 0.011g 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground turkey Rib eye steak
Low Fats diet ok
Low Carbs diet Equal
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
52%
Ground turkey
48%
Rib eye steak
Minerals Daily Need Coverage Score
54%
Ground turkey
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Ground turkey
Ground turkey is lower in Saturated Fat (difference - 7.015g)
Which food is cheaper?
Ground turkey
Ground turkey is cheaper (difference - $2)
Which food is richer in minerals?
Ground turkey
Ground turkey is relatively richer in minerals
Which food is richer in vitamins?
Ground turkey
Ground turkey is relatively richer in vitamins
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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/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.