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Turkey breast vs. T bone steak — In-Depth Nutrition Comparison

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What are the differences between Turkey breast and T bone steak?

  • Turkey breast is higher in Vitamin B5, yet T bone steak is higher in Vitamin B12, Iron, Zinc, Vitamin B6, Selenium, Vitamin B2, and Vitamin B3.
  • T bone steak's daily need coverage for Vitamin B12 is 61% more.
  • Turkey breast has 2 times more Vitamin B5 than T bone steak. While Turkey breast has 0.621mg of Vitamin B5, T bone steak has only 0.307mg.
  • The amount of Cholesterol in Turkey breast is lower.

We used Turkey, all classes, breast, meat and skin, raw and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled types in this article.

Infographic

Turkey breast vs T bone 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -13.2%
Contains more ManganeseManganese +350%
Contains more CalciumCalcium +46.2%
Contains more IronIron +197.5%
Contains more ZincZinc +198.7%
Contains more PhosphorusPhosphorus +12.9%
Contains more SeleniumSelenium +35.7%
~equal in Potassium ~280mg
~equal in Copper ~0.079mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.3% 2.8% 3% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B5Vitamin B5 +102.3%
Contains more Vitamin B2Vitamin B2 +134.8%
Contains more Vitamin B3Vitamin B3 +21%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more Vitamin B12Vitamin B12 +350%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.057mg
~equal in Folate ~7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more WaterWater +15.6%
Contains more OtherOther +19.5%
Contains more ProteinProtein +25.5%
Contains more FatsFats +57.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 43% 27%
Saturated Fat: Sat. Fat 1.91 g
Monounsaturated Fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
44% 50% 6%
Saturated Fat: Sat. Fat 4.6 g
Monounsaturated Fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated Fat -58.5%
Contains more Poly. FatPolyunsaturated fat +184.7%
Contains more Mono. FatMonounsaturated Fat +93.9%

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

All nutrients comparison - raw data values

Nutrient Turkey breast T bone steak Opinion
Calories 157kcal 217kcal T bone steak
Protein 21.89g 27.48g T bone steak
Fats 7.02g 11.05g T bone steak
Cholesterol 65mg 81mg Turkey breast
Vitamin D 3IU T bone steak
Magnesium 24mg 20mg Turkey breast
Calcium 13mg 19mg T bone steak
Potassium 275mg 280mg T bone steak
Iron 1.2mg 3.57mg T bone steak
Copper 0.074mg 0.079mg T bone steak
Zinc 1.57mg 4.69mg T bone steak
Phosphorus 186mg 210mg T bone steak
Sodium 59mg 68mg Turkey breast
Vitamin A 6IU 5IU Turkey breast
Vitamin A 2µg 1µg Turkey breast
Vitamin E 0.14mg T bone steak
Vitamin D 0.1µg T bone steak
Manganese 0.018mg 0.004mg Turkey breast
Selenium 22.4µg 30.4µg T bone steak
Vitamin B1 0.058mg 0.057mg Turkey breast
Vitamin B2 0.115mg 0.27mg T bone steak
Vitamin B3 5.2mg 6.292mg T bone steak
Vitamin B5 0.621mg 0.307mg Turkey breast
Vitamin B6 0.48mg 0.758mg T bone steak
Vitamin B12 0.42µg 1.89µg T bone steak
Vitamin K 1.5µg T bone steak
Folate 7µg 7µg
Trans Fat 0.595g Turkey breast
Choline 66.1mg T bone steak
Saturated Fat 1.91g 4.6g Turkey breast
Monounsaturated Fat 2.66g 5.159g T bone steak
Polyunsaturated fat 1.66g 0.583g Turkey breast
Tryptophan 0.242mg 0.325mg T bone steak
Threonine 0.957mg 1.349mg T bone steak
Isoleucine 1.099mg 1.343mg T bone steak
Leucine 1.704mg 2.46mg T bone steak
Lysine 1.996mg 2.74mg T bone steak
Methionine 0.616mg 0.762mg T bone steak
Phenylalanine 0.857mg 1.143mg T bone steak
Valine 1.141mg 1.421mg T bone steak
Histidine 0.66mg 1.05mg T bone steak
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DHA 0.01g 0g Turkey breast
Omega-3 - ALA 0.02g T bone steak
Omega-3 - DPA 0.01g 0.013g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast T bone steak
Low Calories diet ok
Low Fats diet ok
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%
Turkey breast
52%
T bone steak
Minerals Daily Need Coverage Score
37%
Turkey breast
60%
T bone steak

Comparison summary

Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 2.69g)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food is richer in vitamins?
T bone steak
T bone steak 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 ($)

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.