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Porterhouse steak vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between porterhouse steak and turkey meat

  • Porterhouse steak is higher in vitamin B12, iron, and zinc, yet turkey meat is higher in vitamin B3, vitamin B6, selenium, and vitamin B5.
  • Porterhouse steak covers your daily vitamin B12 needs 48% more than turkey meat.
  • Porterhouse steak contains 3 times more saturated fat than turkey meat. While porterhouse steak contains 7.271g of saturated fat, turkey meat contains only 2.155g.

Food varieties used in this article are Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Porterhouse steak 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
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 +25.1%
Contains more IronIron +169.7%
Contains more CopperCopper +39.8%
Contains more ZincZinc +83.9%
Contains less SodiumSodium -36.9%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +100%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +52%
~equal in Manganese ~0.014mg

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% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
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 EVitamin E +157.1%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B12Vitamin B12 +113.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B3Vitamin B3 +127.4%
Contains more Vitamin B5Vitamin B5 +201.9%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg
~equal in Choline ~87.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 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 FatsFats +160.8%
Contains more OtherOther +339.6%
Contains more ProteinProtein +19.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 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 more Mono. FatMonounsaturated fat +226.8%
Contains less Sat. FatSaturated fat -70.4%
Contains more Poly. FatPolyunsaturated fat +207.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porterhouse steak Turkey meat DV% diff.
Vitamin B12 2.18µg 1.02µg 48%
Vitamin B3 4.21mg 9.573mg 34%
Saturated fat 7.271g 2.155g 23%
Iron 2.94mg 1.09mg 23%
Selenium 19.6µg 29.8µg 19%
Vitamin B6 0.365mg 0.616mg 19%
Zinc 4.56mg 2.48mg 19%
Fats 19.27g 7.39g 18%
Monounsaturated fat 8.65g 2.647g 15%
Cholesterol 67mg 109mg 14%
Vitamin B5 0.314mg 0.948mg 13%
Polyunsaturated fat 0.69g 2.119g 10%
Protein 23.96g 28.55g 9%
Vitamin B1 0.099mg 0.045mg 5%
Vitamin B2 0.228mg 0.281mg 4%
Calories 276kcal 189kcal 4%
Copper 0.13mg 0.093mg 4%
Phosphorus 193mg 223mg 4%
Magnesium 22mg 30mg 2%
Vitamin D 15IU 2%
Sodium 65mg 103mg 2%
Potassium 299mg 239mg 2%
Vitamin D 0.4µg 2%
Vitamin E 0.18mg 0.07mg 1%
Choline 91.3mg 87.4mg 1%
Calcium 7mg 14mg 1%
Folate 7µg 9µg 1%
Vitamin A 0µg 12µg 1%
Carbs 0g 0.06g 0%
Net carbs 0g 0.06g N/A
Manganese 0.015mg 0.014mg 0%
Trans fat 0.101g N/A
Tryptophan 0.259mg 0.291mg 0%
Threonine 1.104mg 1.004mg 0%
Isoleucine 1.228mg 0.796mg 0%
Leucine 2.105mg 1.925mg 0%
Lysine 2.233mg 2.282mg 0%
Methionine 0.676mg 0.724mg 0%
Phenylalanine 1.033mg 0.903mg 0%
Valine 1.288mg 0.902mg 0%
Histidine 0.775mg 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 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porterhouse steak Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Porterhouse steak
50%
Turkey meat
Minerals Daily Need Coverage Score
52%
Porterhouse steak
46%
Turkey meat

Comparison summary

Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 5.116g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Porterhouse steak
Porterhouse steak is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 38mg)
Which food is cheaper?
Porterhouse steak
Porterhouse steak is cheaper (difference - $2)
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.

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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.