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Turkey breast vs. Beef shank — In-Depth Nutrition Comparison

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How are Turkey breast and Beef shank different?

  • Turkey breast is higher in Vitamin B6, however, Beef shank is richer in Vitamin B12, Zinc, Iron, Selenium, Phosphorus, Copper, Vitamin B2, Vitamin B1, and Potassium.
  • Daily need coverage for Vitamin B12 from Beef shank is 140% higher.

Turkey, all classes, breast, meat and skin, raw and Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered are the varieties used in this article.

Infographic

Turkey breast vs Beef shank 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 Calcium +146.2%
Contains more Iron +221.7%
Contains more Magnesium +25%
Contains more Phosphorus +41.4%
Contains more Potassium +62.5%
Contains more Zinc +568.2%
Contains more Copper +132.4%
Contains more Manganese +11.1%
Contains more Selenium +33.9%
Equal in Sodium - 64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 145% 22% 113% 40% 9% 287% 58% 3% 164%
Contains more Calcium +146.2%
Contains more Iron +221.7%
Contains more Magnesium +25%
Contains more Phosphorus +41.4%
Contains more Potassium +62.5%
Contains more Zinc +568.2%
Contains more Copper +132.4%
Contains more Manganese +11.1%
Contains more Selenium +33.9%
Equal in Sodium - 64

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 +∞%
Contains more Vitamin B5 +51.5%
Contains more Vitamin B6 +29.7%
Contains more Vitamin B1 +141.4%
Contains more Vitamin B2 +82.6%
Contains more Vitamin B3 +13.3%
Contains more Folate +42.9%
Contains more Vitamin B12 +802.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 35% 49% 111% 25% 86% 8% 474% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +51.5%
Contains more Vitamin B6 +29.7%
Contains more Vitamin B1 +141.4%
Contains more Vitamin B2 +82.6%
Contains more Vitamin B3 +13.3%
Contains more Folate +42.9%
Contains more Vitamin B12 +802.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.4%
Contains more Water +20.3%
Contains more Protein +53.9%
Contains more Other +68.3%
Equal in Fats - 6.36
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
Contains more Fats +10.4%
Contains more Water +20.3%
Contains more Protein +53.9%
Contains more Other +68.3%
Equal in Fats - 6.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -16.6%
Contains more Polyunsaturated fat +690.5%
Equal in Monounsaturated Fat - 2.86
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
43% 53% 4%
Saturated Fat: 2.29 g
Monounsaturated Fat: 2.86 g
Polyunsaturated fat: 0.21 g
Contains less Saturated Fat -16.6%
Contains more Polyunsaturated fat +690.5%
Equal in Monounsaturated Fat - 2.86

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey breast Beef shank Opinion
Protein 21.89g 33.68g Beef shank
Fats 7.02g 6.36g Turkey breast
Calories 157kcal 201kcal Beef shank
Calcium 13mg 32mg Beef shank
Iron 1.2mg 3.86mg Beef shank
Magnesium 24mg 30mg Beef shank
Phosphorus 186mg 263mg Beef shank
Potassium 275mg 447mg Beef shank
Sodium 59mg 64mg Turkey breast
Zinc 1.57mg 10.49mg Beef shank
Copper 0.074mg 0.172mg Beef shank
Manganese 0.018mg 0.02mg Beef shank
Selenium 22.4µg 30µg Beef shank
Vitamin A 6IU 0IU Turkey breast
Vitamin A RAE 2µg 0µg Turkey breast
Vitamin B1 0.058mg 0.14mg Beef shank
Vitamin B2 0.115mg 0.21mg Beef shank
Vitamin B3 5.2mg 5.89mg Beef shank
Vitamin B5 0.621mg 0.41mg Turkey breast
Vitamin B6 0.48mg 0.37mg Turkey breast
Folate 7µg 10µg Beef shank
Vitamin B12 0.42µg 3.79µg Beef shank
Tryptophan 0.242mg 0.377mg Beef shank
Threonine 0.957mg 1.471mg Beef shank
Isoleucine 1.099mg 1.514mg Beef shank
Leucine 1.704mg 2.662mg Beef shank
Lysine 1.996mg 2.802mg Beef shank
Methionine 0.616mg 0.862mg Beef shank
Phenylalanine 0.857mg 1.315mg Beef shank
Valine 1.141mg 1.638mg Beef shank
Histidine 0.66mg 1.153mg Beef shank
Cholesterol 65mg 78mg Turkey breast
Saturated Fat 1.91g 2.29g Turkey breast
Omega-3 - DHA 0.01g 0g Turkey breast
Omega-3 - DPA 0.01g 0g Turkey breast
Monounsaturated Fat 2.66g 2.86g Beef shank
Polyunsaturated fat 1.66g 0.21g Turkey breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Beef shank
Low Fats diet ok
Low Carbs diet Equal
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
27%
Turkey breast
60%
Beef shank
Minerals Daily Need Coverage Score
37%
Turkey breast
85%
Beef shank

Comparison summary

Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 0.38g)
Which food is richer in minerals?
Beef shank
Beef shank is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Beef shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.