Turkey breast vs. Steak — In-Depth Nutrition Comparison
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How are turkey breast and steak different?
- Turkey breast is richer in polyunsaturated fat, while steak is higher in vitamin B12, zinc, selenium, iron, vitamin B2, and monounsaturated fat.
- Steak covers your daily need for vitamin B12, 74% more than turkey breast.
- Turkey breast contains 2 times more polyunsaturated fat than steak. Turkey breast contains 1.66g of polyunsaturated fat, while steak contains 0.896g.
- Turkey breast is lower in saturated fat.
Turkey, all classes, breast, meat and skin, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.
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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 PhosphorusPhosphorus | +14.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +14.9% |
| Contains more ZincZinc | +303.8% |
| Contains more SeleniumSelenium | +42% |
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 B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +16.7% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B1Vitamin B1 | +27.6% |
| Contains more Vitamin B2Vitamin B2 | +161.7% |
| Contains more Vitamin B12Vitamin B12 | +423.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.89 g
Fats:
7.02 g
Carbs:
0 g
Water:
70.05 g
Other:
1.04 g
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more WaterWater | +26% |
| Contains more OtherOther | +92.6% |
| Contains more ProteinProtein | +13.5% |
| Contains more FatsFats | +170.9% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.91 g
Monounsaturated fat:
Mono. Fat
2.66 g
Polyunsaturated fat:
Poly. Fat
1.66 g
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
| Contains less Sat. FatSaturated fat | -77.4% |
| Contains more Poly. FatPolyunsaturated fat | +85.3% |
| Contains more Mono. FatMonounsaturated fat | +244.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.42µg | 2.2µg | 74% |
| Zinc | 1.57mg | 6.34mg | 43% |
| Saturated fat | 1.91g | 8.443g | 30% |
| Fats | 7.02g | 19.02g | 18% |
| Selenium | 22.4µg | 31.8µg | 17% |
| Monounsaturated fat | 2.66g | 9.171g | 16% |
| Iron | 1.2mg | 2.4mg | 15% |
| Vitamin B2 | 0.115mg | 0.301mg | 14% |
| Vitamin B5 | 0.621mg | 12% | |
| Protein | 21.89g | 24.85g | 6% |
| Calories | 157kcal | 271kcal | 6% |
| Polyunsaturated fat | 1.66g | 0.896g | 5% |
| Cholesterol | 65mg | 78mg | 4% |
| Phosphorus | 186mg | 163mg | 3% |
| Vitamin B6 | 0.48mg | 0.5mg | 2% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 6IU | 1% | |
| Vitamin B1 | 0.058mg | 0.074mg | 1% |
| Copper | 0.074mg | 0.085mg | 1% |
| Manganese | 0.018mg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Vitamin A | 2µg | 7µg | 1% |
| Magnesium | 24mg | 23mg | 0% |
| Calcium | 13mg | 12mg | 0% |
| Potassium | 275mg | 279mg | 0% |
| Sodium | 59mg | 58mg | 0% |
| Vitamin B3 | 5.2mg | 5.149mg | 0% |
| Folate | 7µg | 6µg | 0% |
| Tryptophan | 0.242mg | 0.278mg | 0% |
| Threonine | 0.957mg | 1.171mg | 0% |
| Isoleucine | 1.099mg | 1.157mg | 0% |
| Leucine | 1.704mg | 2.142mg | 0% |
| Lysine | 1.996mg | 2.38mg | 0% |
| Methionine | 0.616mg | 0.672mg | 0% |
| Phenylalanine | 0.857mg | 0.997mg | 0% |
| Valine | 1.141mg | 1.242mg | 0% |
| Histidine | 0.66mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.01g | 0.001g | N/A |
| Omega-3 - DPA | 0.01g | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
27%
45%
Minerals Daily Need Coverage Score
37%
59%
Comparison summary
Which food is lower in Cholesterol?
Turkey breast is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Turkey breast is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Turkey breast is lower in Saturated fat (difference - 6.533g)
Which food is cheaper?
Turkey breast is cheaper (difference - $2.4)
Which food contains less Sodium?
Steak contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Steak is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.