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  6. T bone steak vs. Turkey meat

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

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Important differences between T bone steak and Turkey meat

  • T bone steak has more Vitamin B12, Iron, Zinc, and Vitamin B6, however, Turkey meat has more Vitamin B3, and Vitamin B5.
  • T bone steak's daily need coverage for Vitamin B12 is 36% more.
  • T bone steak has 3 times more Iron than Turkey meat. T bone steak has 3.57mg of Iron, while Turkey meat has 1.09mg.
  • Turkey meat is lower in Saturated Fat.

The food varieties used in the comparison are Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Turkey, whole, meat and skin, cooked, roasted.

Infographic

T bone steak vs Turkey meat infographic
Infographic link

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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +227.5%
Contains more ZincZinc +89.1%
Contains less SodiumSodium -34%
Contains more MagnesiumMagnesium +50%
Contains more CopperCopper +17.7%
Contains more ManganeseManganese +250%
~equal in Phosphorus ~223mg
~equal in Selenium ~29.8µg

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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more Vitamin B12Vitamin B12 +85.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +680%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B3Vitamin B3 +52.1%
Contains more Vitamin B5Vitamin B5 +208.8%
Contains more FolateFolate +28.6%
Contains more CholineCholine +32.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.281mg

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
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 +49.5%
Contains more OtherOther +81.3%
Contains more CarbsCarbs +∞%
~equal in Protein ~28.55g
~equal in Water ~63.52g

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% 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 +94.9%
Contains less Sat. FatSaturated Fat -53.2%
Contains more Poly. FatPolyunsaturated fat +263.5%

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 meat
Lower in Saturated Fat 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient T bone steak Turkey meat Opinion
Calories 217kcal 189kcal T bone steak
Protein 27.48g 28.55g Turkey meat
Fats 11.05g 7.39g T bone steak
Net carbs 0g 0.06g Turkey meat
Carbs 0g 0.06g Turkey meat
Cholesterol 81mg 109mg T bone steak
Vitamin D 3IU 15IU Turkey meat
Magnesium 20mg 30mg Turkey meat
Calcium 19mg 14mg T bone steak
Potassium 280mg 239mg T bone steak
Iron 3.57mg 1.09mg T bone steak
Copper 0.079mg 0.093mg Turkey meat
Zinc 4.69mg 2.48mg T bone steak
Phosphorus 210mg 223mg Turkey meat
Sodium 68mg 103mg T bone steak
Vitamin A 5IU 39IU Turkey meat
Vitamin A 1µg 12µg Turkey meat
Vitamin E 0.14mg 0.07mg T bone steak
Vitamin D 0.1µg 0.4µg Turkey meat
Manganese 0.004mg 0.014mg Turkey meat
Selenium 30.4µg 29.8µg T bone steak
Vitamin B1 0.057mg 0.045mg T bone steak
Vitamin B2 0.27mg 0.281mg Turkey meat
Vitamin B3 6.292mg 9.573mg Turkey meat
Vitamin B5 0.307mg 0.948mg Turkey meat
Vitamin B6 0.758mg 0.616mg T bone steak
Vitamin B12 1.89µg 1.02µg T bone steak
Vitamin K 1.5µg 0µg T bone steak
Folate 7µg 9µg Turkey meat
Trans Fat 0.595g 0.101g Turkey meat
Choline 66.1mg 87.4mg Turkey meat
Saturated Fat 4.6g 2.155g Turkey meat
Monounsaturated Fat 5.159g 2.647g T bone steak
Polyunsaturated fat 0.583g 2.119g Turkey meat
Tryptophan 0.325mg 0.291mg T bone steak
Threonine 1.349mg 1.004mg T bone steak
Isoleucine 1.343mg 0.796mg T bone steak
Leucine 2.46mg 1.925mg T bone steak
Lysine 2.74mg 2.282mg T bone steak
Methionine 0.762mg 0.724mg T bone steak
Phenylalanine 1.143mg 0.903mg T bone steak
Valine 1.421mg 0.902mg T bone steak
Histidine 1.05mg 0.749mg T bone steak
Omega-3 - EPA 0.002g 0.008g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - ALA 0.02g 0.105g Turkey meat
Omega-3 - DPA 0.013g 0.008g T bone steak
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.019g 0.01g T bone steak
Omega-6 - Eicosadienoic acid 0.002g 0.014g Turkey meat
Omega-6 - Linoleic acid 0.373g 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone 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
52%
T bone steak
50%
Turkey meat
Minerals Daily Need Coverage Score
60%
T bone steak
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 2.445g)
Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 35mg)
Which food is cheaper?
T bone steak
T bone 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.
Which food is richer in vitamins?
?
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.