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Steak vs Turkey meat - In-Depth Nutrition Comparison

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Summary of differences between Steak and Turkey meat

  • Steak has more Vitamin B12, Zinc and Iron, however Turkey meat is higher in Vitamin B3, Vitamin B6 and Phosphorus.
  • Steak covers your daily need of Vitamin B12 49% more than Turkey meat.
  • Steak has 4 times more Saturated Fat than Turkey meat. While Steak has 8.443g of Saturated Fat, Turkey meat has only 2.155g.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Turkey, whole, meat and skin, cooked, roasted.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
4
:
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains more Zinc +155.6%
Contains less Sodium -43.7%
Contains more Calcium +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Equal in Copper - 0.093
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 5% 22% 22% 31% 68% 96% 14%
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains more Zinc +155.6%
Contains less Sodium -43.7%
Contains more Calcium +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Equal in Copper - 0.093

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
4
:
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Equal in Vitamin B2 - 0.281
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 2% 12% 12% 65% 180% 57% 143% 128% 0% 7%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Equal in Vitamin B2 - 0.281

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
49
Steak
50
Turkey meat
Mineral Summary Score
52
Steak
37
Turkey meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
149%
Steak
171%
Turkey meat
Carbohydrates
0%
Steak
0%
Turkey meat
Fats
88%
Steak
34%
Turkey meat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Turkey meat
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Steak Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 6.288g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 31mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 45mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Steak Turkey meat Opinion
Calories 271 189 Steak
Protein 24.85 28.55 Turkey meat
Fats 19.02 7.39 Steak
Vitamin C 0 0
Carbs 0 0.06 Turkey meat
Cholesterol 78 109 Steak
Vitamin D 6 15 Turkey meat
Iron 2.4 1.09 Steak
Calcium 12 14 Turkey meat
Potassium 279 239 Steak
Magnesium 23 30 Turkey meat
Sugars 0 0
Fiber 0 0
Copper 0.085 0.093 Turkey meat
Zinc 6.34 2.48 Steak
Starch
Phosphorus 163 223 Turkey meat
Sodium 58 103 Steak
Vitamin A 25 39 Turkey meat
Vitamin E 0.07 Turkey meat
Vitamin D 0.1 0.4 Turkey meat
Vitamin B1 0.074 0.045 Steak
Vitamin B2 0.301 0.281 Steak
Vitamin B3 5.149 9.573 Turkey meat
Vitamin B5 0.948 Turkey meat
Vitamin B6 0.5 0.616 Turkey meat
Vitamin B12 2.2 1.02 Steak
Vitamin K 1.6 0 Steak
Folate 6 9 Turkey meat
Trans Fat 0.101 Steak
Saturated Fat 8.443 2.155 Turkey meat
Monounsaturated Fat 9.171 2.647 Steak
Polyunsaturated fat 0.896 2.119 Turkey meat
Tryptophan 0.278 0.291 Turkey meat
Threonine 1.171 1.004 Steak
Isoleucine 1.157 0.796 Steak
Leucine 2.142 1.925 Steak
Lysine 2.38 2.282 Steak
Methionine 0.672 0.724 Turkey meat
Phenylalanine 0.997 0.903 Steak
Valine 1.242 0.902 Steak
Histidine 0.931 0.749 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.