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Turkey breast vs. Beefsteak — In-Depth Nutrition Comparison

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A recap on differences between Turkey breast and Beefsteak

  • Turkey breast has less Vitamin B12, Zinc, Selenium, Vitamin B3, Vitamin B6, Iron, and Monounsaturated Fat.
  • Beefsteak covers your daily Vitamin B12 needs 40% more than Turkey breast.
  • Turkey breast has less Saturated Fat.

Food varieties used in this article are Turkey, all classes, breast, meat and skin, raw and Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled.

Infographic

Turkey breast vs Beefsteak 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.
Contains more Manganese +100%
Contains more Calcium +69.2%
Contains more Iron +35.8%
Contains more Phosphorus +14.5%
Contains more Potassium +23.6%
Contains more Zinc +208.9%
Contains more Selenium +28.6%
Equal in Magnesium - 23
Equal in Sodium - 57
Equal in Copper - 0.073
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 7% 62% 17% 92% 30% 8% 133% 25% 2% 158%
Contains more Manganese +100%
Contains more Calcium +69.2%
Contains more Iron +35.8%
Contains more Phosphorus +14.5%
Contains more Potassium +23.6%
Contains more Zinc +208.9%
Contains more Selenium +28.6%
Equal in Magnesium - 23
Equal in Sodium - 57
Equal in Copper - 0.073

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 +17.8%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +21.9%
Contains more Folate +14.3%
Contains more Vitamin B12 +228.6%
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% 10% 0% 0% 20% 33% 131% 32% 135% 6% 173% 56% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +17.8%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +34.2%
Contains more Vitamin B6 +21.9%
Contains more Folate +14.3%
Contains more Vitamin B12 +228.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.9%
Contains more Other +395.2%
Contains more Protein +22.1%
Contains more Fats +115.2%
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
Contains more Water +20.9%
Contains more Other +395.2%
Contains more Protein +22.1%
Contains more Fats +115.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.9%
Contains more Polyunsaturated fat +196.4%
Contains more Monounsaturated Fat +136.8%
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
46% 49% 4%
Saturated Fat: 5.951 g
Monounsaturated Fat: 6.298 g
Polyunsaturated fat: 0.56 g
Contains less Saturated Fat -67.9%
Contains more Polyunsaturated fat +196.4%
Contains more Monounsaturated Fat +136.8%

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 Beefsteak
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium 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 Turkey breast Beefsteak Opinion
Protein 21.89g 26.72g Beefsteak
Fats 7.02g 15.11g Beefsteak
Calories 157kcal 250kcal Beefsteak
Calcium 13mg 22mg Beefsteak
Iron 1.2mg 1.63mg Beefsteak
Magnesium 24mg 23mg Turkey breast
Phosphorus 186mg 213mg Beefsteak
Potassium 275mg 340mg Beefsteak
Sodium 59mg 57mg Beefsteak
Zinc 1.57mg 4.85mg Beefsteak
Copper 0.074mg 0.073mg Turkey breast
Manganese 0.018mg 0.009mg Turkey breast
Selenium 22.4µg 28.8µg Beefsteak
Vitamin A 6IU 0IU Turkey breast
Vitamin A RAE 2µg 0µg Turkey breast
Vitamin E 0.45mg Beefsteak
Vitamin B1 0.058mg 0.078mg Beefsteak
Vitamin B2 0.115mg 0.14mg Beefsteak
Vitamin B3 5.2mg 6.978mg Beefsteak
Vitamin B5 0.621mg 0.527mg Turkey breast
Vitamin B6 0.48mg 0.585mg Beefsteak
Folate 7µg 8µg Beefsteak
Vitamin B12 0.42µg 1.38µg Beefsteak
Choline 101.8mg Beefsteak
Vitamin K 1.6µg Beefsteak
Tryptophan 0.242mg 0.173mg Turkey breast
Threonine 0.957mg 1.054mg Beefsteak
Isoleucine 1.099mg 1.201mg Beefsteak
Leucine 1.704mg 2.099mg Beefsteak
Lysine 1.996mg 2.23mg Beefsteak
Methionine 0.616mg 0.687mg Beefsteak
Phenylalanine 0.857mg 1.042mg Beefsteak
Valine 1.141mg 1.309mg Beefsteak
Histidine 0.66mg 0.842mg Beefsteak
Cholesterol 65mg 79mg Turkey breast
Saturated Fat 1.91g 5.951g Turkey breast
Omega-3 - DHA 0.01g 0g Turkey breast
Omega-3 - DPA 0.01g 0g Turkey breast
Monounsaturated Fat 2.66g 6.298g Beefsteak
Polyunsaturated fat 1.66g 0.56g Turkey breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Beefsteak
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
46%
Beefsteak
Minerals Daily Need Coverage Score
37%
Turkey breast
53%
Beefsteak

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 4.041g)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Beefsteak
Beefsteak 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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.