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Roast beef vs. Turkey breast — In-Depth Nutrition Comparison

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The main differences between Roast beef and Turkey breast

  • Roast beef has more Vitamin B12, Zinc, Potassium, Iron, Phosphorus, and Vitamin B2, however, Turkey breast has more Selenium, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Vitamin B12 from Roast beef is 68% higher.
  • Turkey breast has 14 times less Sodium than Roast beef. Roast beef has 853mg of Sodium, while Turkey breast has 59mg.

Food types used in this article are Roast beef, deli style, prepackaged, sliced and Turkey, all classes, breast, meat and skin, raw.

Infographic

Roast beef vs Turkey breast 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 Iron +70.8%
Contains more Phosphorus +30.1%
Contains more Potassium +135.3%
Contains more Zinc +103.8%
Contains more Copper +16.2%
Contains more Calcium +160%
Contains more Magnesium +20%
Contains less Sodium -93.1%
Contains more Manganese +20%
Contains more Selenium +52.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Contains more Iron +70.8%
Contains more Phosphorus +30.1%
Contains more Potassium +135.3%
Contains more Zinc +103.8%
Contains more Copper +16.2%
Contains more Calcium +160%
Contains more Magnesium +20%
Contains less Sodium -93.1%
Contains more Manganese +20%
Contains more Selenium +52.4%

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 +83.3%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B12 +385.7%
Contains more Vitamin B1 +34.9%
Contains more Folate +40%
Equal in Vitamin B3 - 5.2
Equal in Vitamin B5 - 0.621
Equal in Vitamin B6 - 0.48
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 24% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 15% 27% 98% 38% 111% 6% 53% 0% 0%
Contains more Vitamin A +83.3%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B12 +385.7%
Contains more Vitamin B1 +34.9%
Contains more Folate +40%
Equal in Vitamin B3 - 5.2
Equal in Vitamin B5 - 0.621
Equal in Vitamin B6 - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +220.2%
Contains more Protein +17.6%
Contains more Fats +90.2%
Equal in Water - 70.05
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more Carbs +∞%
Contains more Other +220.2%
Contains more Protein +17.6%
Contains more Fats +90.2%
Equal in Water - 70.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +74.9%
Contains more Polyunsaturated fat +514.8%
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +74.9%
Contains more Polyunsaturated fat +514.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roast beef Turkey breast Opinion
Net carbs 0.64g 0g Roast beef
Protein 18.62g 21.89g Turkey breast
Fats 3.69g 7.02g Turkey breast
Carbs 0.64g 0g Roast beef
Calories 115kcal 157kcal Turkey breast
Sugar 0.29g Turkey breast
Calcium 5mg 13mg Turkey breast
Iron 2.05mg 1.2mg Roast beef
Magnesium 20mg 24mg Turkey breast
Phosphorus 242mg 186mg Roast beef
Potassium 647mg 275mg Roast beef
Sodium 853mg 59mg Turkey breast
Zinc 3.2mg 1.57mg Roast beef
Copper 0.086mg 0.074mg Roast beef
Manganese 0.015mg 0.018mg Turkey breast
Selenium 14.7µg 22.4µg Turkey breast
Vitamin A 11IU 6IU Roast beef
Vitamin A RAE 3µg 2µg Roast beef
Vitamin E 0.49mg Roast beef
Vitamin D 1IU Roast beef
Vitamin B1 0.043mg 0.058mg Turkey breast
Vitamin B2 0.213mg 0.115mg Roast beef
Vitamin B3 5.581mg 5.2mg Roast beef
Vitamin B5 0.566mg 0.621mg Turkey breast
Vitamin B6 0.46mg 0.48mg Turkey breast
Folate 5µg 7µg Turkey breast
Vitamin B12 2.04µg 0.42µg Roast beef
Choline 43.9mg Roast beef
Vitamin K 1.6µg Roast beef
Tryptophan 0.242mg Turkey breast
Threonine 0.957mg Turkey breast
Isoleucine 1.099mg Turkey breast
Leucine 1.704mg Turkey breast
Lysine 1.996mg Turkey breast
Methionine 0.616mg Turkey breast
Phenylalanine 0.857mg Turkey breast
Valine 1.141mg Turkey breast
Histidine 0.66mg Turkey breast
Cholesterol 51mg 65mg Roast beef
Trans Fat 0.148g Turkey breast
Saturated Fat 1.318g 1.91g Roast beef
Omega-3 - DHA 0.001g 0.01g Turkey breast
Omega-3 - EPA 0.007g 0g Roast beef
Omega-3 - DPA 0.012g 0.01g Roast beef
Monounsaturated Fat 1.521g 2.66g Turkey breast
Polyunsaturated fat 0.27g 1.66g Turkey breast
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roast beef Turkey breast
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
46%
Roast beef
27%
Turkey breast
Minerals Daily Need Coverage Score
56%
Roast beef
37%
Turkey breast

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 794mg)
Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 0.592g)
Which food is richer in vitamins?
Roast beef
Roast beef is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/nutrients
  2. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.