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Turkey breast vs. Rib eye steak — In-Depth Nutrition Comparison

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How are Turkey breast and Rib eye steak different?

  • Turkey breast is richer in Polyunsaturated fat, while Rib eye steak is higher in Vitamin B12, Zinc, Selenium, Vitamin B2, Iron, and Monounsaturated Fat.
  • Rib eye steak covers your daily need of Vitamin B12 70% more than Turkey breast.
  • Turkey breast contains 2 times more Polyunsaturated fat than Rib eye steak. Turkey breast contains 1.66g of Polyunsaturated fat, while Rib eye steak contains 1.027g.
  • Turkey breast is lower in Saturated Fat.

Turkey, all classes, breast, meat and skin, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Turkey breast vs Rib eye steak 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 +18.2%
Contains more Phosphorus +22.4%
Contains more Iron +86.7%
Contains more Zinc +276.4%
Contains more Manganese +344.4%
Contains more Selenium +32.6%
Equal in Magnesium - 22
Equal in Potassium - 260
Equal in Sodium - 54
Equal in Copper - 0.08
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 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +18.2%
Contains more Phosphorus +22.4%
Contains more Iron +86.7%
Contains more Zinc +276.4%
Contains more Manganese +344.4%
Contains more Selenium +32.6%
Equal in Magnesium - 22
Equal in Potassium - 260
Equal in Sodium - 54
Equal in Copper - 0.08

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 B5 +15.9%
Contains more Folate +16.7%
Contains more Vitamin A +316.7%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +149.6%
Contains more Vitamin B12 +400%
Equal in Vitamin B3 - 4.908
Equal in Vitamin B6 - 0.477
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 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 27% 4%
Contains more Vitamin B5 +15.9%
Contains more Folate +16.7%
Contains more Vitamin A +316.7%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +149.6%
Contains more Vitamin B12 +400%
Equal in Vitamin B3 - 4.908
Equal in Vitamin B6 - 0.477

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +28.6%
Contains more Other +10300%
Contains more Fats +210.7%
Equal in Protein - 23.69
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Water +28.6%
Contains more Other +10300%
Contains more Fats +210.7%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +61.6%
Contains more Monounsaturated Fat +295.5%
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -80.3%
Contains more Polyunsaturated fat +61.6%
Contains more Monounsaturated Fat +295.5%

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 Rib eye steak
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey breast Rib eye steak Opinion
Protein 21.89g 23.69g Rib eye steak
Fats 7.02g 21.81g Rib eye steak
Calories 157kcal 291kcal Rib eye steak
Calcium 13mg 11mg Turkey breast
Iron 1.2mg 2.24mg Rib eye steak
Magnesium 24mg 22mg Turkey breast
Phosphorus 186mg 152mg Turkey breast
Potassium 275mg 260mg Turkey breast
Sodium 59mg 54mg Rib eye steak
Zinc 1.57mg 5.91mg Rib eye steak
Copper 0.074mg 0.08mg Rib eye steak
Manganese 0.018mg 0.08mg Rib eye steak
Selenium 22.4µg 29.7µg Rib eye steak
Vitamin A 6IU 25IU Rib eye steak
Vitamin A RAE 2µg 8µg Rib eye steak
Vitamin E 0.1mg Rib eye steak
Vitamin D 7IU Rib eye steak
Vitamin D 0.2µg Rib eye steak
Vitamin B1 0.058mg 0.071mg Rib eye steak
Vitamin B2 0.115mg 0.287mg Rib eye steak
Vitamin B3 5.2mg 4.908mg Turkey breast
Vitamin B5 0.621mg 0.536mg Turkey breast
Vitamin B6 0.48mg 0.477mg Turkey breast
Folate 7µg 6µg Turkey breast
Vitamin B12 0.42µg 2.1µg Rib eye steak
Choline 48.8mg Rib eye steak
Vitamin K 1.6µg Rib eye steak
Tryptophan 0.242mg 0.265mg Rib eye steak
Threonine 0.957mg 1.116mg Rib eye steak
Isoleucine 1.099mg 1.103mg Rib eye steak
Leucine 1.704mg 2.041mg Rib eye steak
Lysine 1.996mg 2.269mg Rib eye steak
Methionine 0.616mg 0.641mg Rib eye steak
Phenylalanine 0.857mg 0.95mg Rib eye steak
Valine 1.141mg 1.184mg Rib eye steak
Histidine 0.66mg 0.888mg Rib eye steak
Cholesterol 65mg 80mg Turkey breast
Trans Fat 1.478g Turkey breast
Saturated Fat 1.91g 9.684g Turkey breast
Omega-3 - DHA 0.01g 0.001g Turkey breast
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DPA 0.01g 0.014g Rib eye steak
Monounsaturated Fat 2.66g 10.519g Rib eye steak
Polyunsaturated fat 1.66g 1.027g Turkey breast
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
37%
Turkey breast
56%
Rib eye steak

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 - 15mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 7.774g)
Which food is cheaper?
Turkey breast
Turkey breast is cheaper (difference - $2)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
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.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.