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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 of 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.

Infographic

Turkey breast vs 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 Phosphorus +14.1%
Contains more Iron +100%
Contains more Zinc +303.8%
Contains more Copper +14.9%
Contains more Selenium +42%
Equal in Calcium - 12
Equal in Magnesium - 23
Equal in Potassium - 279
Equal in Sodium - 58
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% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Phosphorus +14.1%
Contains more Iron +100%
Contains more Zinc +303.8%
Contains more Copper +14.9%
Contains more Selenium +42%
Equal in Calcium - 12
Equal in Magnesium - 23
Equal in Potassium - 279
Equal in Sodium - 58

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.
:
7
Steak
Contains more Folate +16.7%
Contains more Vitamin A +316.7%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +161.7%
Contains more Vitamin B12 +423.8%
Equal in Vitamin B3 - 5.149
Equal in Vitamin B6 - 0.5
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% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 0% 4%
Contains more Folate +16.7%
Contains more Vitamin A +316.7%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +161.7%
Contains more Vitamin B12 +423.8%
Equal in Vitamin B3 - 5.149
Equal in Vitamin B6 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +26%
Contains more Other +92.6%
Contains more Protein +13.5%
Contains more Fats +170.9%
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Water +26%
Contains more Other +92.6%
Contains more Protein +13.5%
Contains more Fats +170.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.4%
Contains more Polyunsaturated fat +85.3%
Contains more Monounsaturated Fat +244.8%
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -77.4%
Contains more Polyunsaturated fat +85.3%
Contains more Monounsaturated 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.
Turkey breast 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 Steak Opinion
Protein 21.89g 24.85g Steak
Fats 7.02g 19.02g Steak
Calories 157kcal 271kcal Steak
Calcium 13mg 12mg Turkey breast
Iron 1.2mg 2.4mg Steak
Magnesium 24mg 23mg Turkey breast
Phosphorus 186mg 163mg Turkey breast
Potassium 275mg 279mg Steak
Sodium 59mg 58mg Steak
Zinc 1.57mg 6.34mg Steak
Copper 0.074mg 0.085mg Steak
Manganese 0.018mg Turkey breast
Selenium 22.4µg 31.8µg Steak
Vitamin A 6IU 25IU Steak
Vitamin A RAE 2µg 7µg Steak
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.058mg 0.074mg Steak
Vitamin B2 0.115mg 0.301mg Steak
Vitamin B3 5.2mg 5.149mg Turkey breast
Vitamin B5 0.621mg Turkey breast
Vitamin B6 0.48mg 0.5mg Steak
Folate 7µg 6µg Turkey breast
Vitamin B12 0.42µg 2.2µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.242mg 0.278mg Steak
Threonine 0.957mg 1.171mg Steak
Isoleucine 1.099mg 1.157mg Steak
Leucine 1.704mg 2.142mg Steak
Lysine 1.996mg 2.38mg Steak
Methionine 0.616mg 0.672mg Steak
Phenylalanine 0.857mg 0.997mg Steak
Valine 1.141mg 1.242mg Steak
Histidine 0.66mg 0.931mg Steak
Cholesterol 65mg 78mg Turkey breast
Saturated Fat 1.91g 8.443g Turkey breast
Omega-3 - DHA 0.01g 0.001g Turkey breast
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0.01g 0.013g Steak
Monounsaturated Fat 2.66g 9.171g Steak
Polyunsaturated fat 1.66g 0.896g Turkey breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast 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
45%
Steak
Minerals Daily Need Coverage Score
37%
Turkey breast
59%
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 - 13mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 6.533g)
Which food is cheaper?
Turkey breast
Turkey breast is cheaper (difference - $2.4)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Steak
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.