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T bone steak vs. Turkey breast — In-Depth Nutrition Comparison

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What are the differences between T bone steak and Turkey breast?

  • T bone steak is higher in Vitamin B12, Iron, Zinc, Vitamin B6, Selenium, Vitamin B2, and Vitamin B3, yet Turkey breast is higher in Vitamin B5.
  • T bone steak's daily need coverage for Vitamin B12 is 61% more.
  • T bone steak has 3 times more Zinc than Turkey breast. While T bone steak has 4.69mg of Zinc, Turkey breast has only 1.57mg.
  • The amount of Saturated Fat in Turkey breast is lower.

We used Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Turkey, all classes, breast, meat and skin, raw types in this article.

Infographic

T bone steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Contains more CalciumCalcium +46.2%
Contains more IronIron +197.5%
Contains more ZincZinc +198.7%
Contains more PhosphorusPhosphorus +12.9%
Contains more SeleniumSelenium +35.7%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -13.2%
Contains more ManganeseManganese +350%
~equal in Potassium ~275mg
~equal in Copper ~0.074mg

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% 2.8% 3% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
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% 0.36% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.8%
Contains more Vitamin B3Vitamin B3 +21%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more Vitamin B12Vitamin B12 +350%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B5Vitamin B5 +102.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.058mg
~equal in Folate ~7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 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 ProteinProtein +25.5%
Contains more FatsFats +57.4%
Contains more WaterWater +15.6%
Contains more OtherOther +19.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated Fat: Sat. Fat 4.6 g
Monounsaturated Fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
31% 43% 27%
Saturated Fat: Sat. Fat 1.91 g
Monounsaturated Fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Contains more Mono. FatMonounsaturated Fat +93.9%
Contains less Sat. FatSaturated Fat -58.5%
Contains more Poly. FatPolyunsaturated fat +184.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient T bone steak Turkey breast Opinion
Calories 217kcal 157kcal T bone steak
Protein 27.48g 21.89g T bone steak
Fats 11.05g 7.02g T bone steak
Cholesterol 81mg 65mg Turkey breast
Vitamin D 3IU T bone steak
Magnesium 20mg 24mg Turkey breast
Calcium 19mg 13mg T bone steak
Potassium 280mg 275mg T bone steak
Iron 3.57mg 1.2mg T bone steak
Copper 0.079mg 0.074mg T bone steak
Zinc 4.69mg 1.57mg T bone steak
Phosphorus 210mg 186mg T bone steak
Sodium 68mg 59mg Turkey breast
Vitamin A 5IU 6IU Turkey breast
Vitamin A 1µg 2µg Turkey breast
Vitamin E 0.14mg T bone steak
Vitamin D 0.1µg T bone steak
Manganese 0.004mg 0.018mg Turkey breast
Selenium 30.4µg 22.4µg T bone steak
Vitamin B1 0.057mg 0.058mg Turkey breast
Vitamin B2 0.27mg 0.115mg T bone steak
Vitamin B3 6.292mg 5.2mg T bone steak
Vitamin B5 0.307mg 0.621mg Turkey breast
Vitamin B6 0.758mg 0.48mg T bone steak
Vitamin B12 1.89µg 0.42µg T bone steak
Vitamin K 1.5µg T bone steak
Folate 7µg 7µg
Trans Fat 0.595g Turkey breast
Choline 66.1mg T bone steak
Saturated Fat 4.6g 1.91g Turkey breast
Monounsaturated Fat 5.159g 2.66g T bone steak
Polyunsaturated fat 0.583g 1.66g Turkey breast
Tryptophan 0.325mg 0.242mg T bone steak
Threonine 1.349mg 0.957mg T bone steak
Isoleucine 1.343mg 1.099mg T bone steak
Leucine 2.46mg 1.704mg T bone steak
Lysine 2.74mg 1.996mg T bone steak
Methionine 0.762mg 0.616mg T bone steak
Phenylalanine 1.143mg 0.857mg T bone steak
Valine 1.421mg 1.141mg T bone steak
Histidine 1.05mg 0.66mg T bone steak
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - DHA 0g 0.01g Turkey breast
Omega-3 - ALA 0.02g T bone steak
Omega-3 - DPA 0.013g 0.01g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Turkey breast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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%
T bone steak
27%
Turkey breast
Minerals Daily Need Coverage Score
60%
T bone steak
37%
Turkey breast

Comparison summary

Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 2.69g)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food is richer in vitamins?
T bone steak
T bone steak 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 ($)

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.