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Turkey leg vs. Steak — In-Depth Nutrition Comparison

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Significant differences between turkey leg and steak

  • Turkey leg has more copper; however, steak is richer in vitamin B12, zinc, vitamin B3, vitamin B6, selenium, iron, vitamin B2, and monounsaturated fat.
  • Steak covers your daily vitamin B12 needs 75% more than turkey leg.
  • Steak has 2 times less copper than turkey leg. Turkey leg has 0.142mg of copper, while steak has 0.085mg.
  • Turkey leg contains less saturated fat.

Specific food types used in this comparison are Turkey, all classes, leg, meat, and skin, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Turkey leg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +41.7%
Contains more CopperCopper +67.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +39.5%
Contains more ZincZinc +105.2%
Contains less SodiumSodium -21.6%
Contains more SeleniumSelenium +20.5%
~equal in Magnesium ~23mg
~equal in Potassium ~279mg
~equal in Phosphorus ~163mg

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% 0.33% 0% 0% 19% 49% 55% 65% 78% 49% 0% 7.5% 0%
Steak
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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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B2Vitamin B2 +42.7%
Contains more Vitamin B3Vitamin B3 +74.7%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin B12Vitamin B12 +464.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.074mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey leg Steak DV% diff.
Vitamin B12 0.39µg 2.2µg 75%
Zinc 3.09mg 6.34mg 30%
Saturated fat 2.06g 8.443g 29%
Vitamin B5 1.09mg 22%
Fats 6.72g 19.02g 19%
Monounsaturated fat 2.06g 9.171g 18%
Vitamin B3 2.947mg 5.149mg 14%
Vitamin B6 0.34mg 0.5mg 12%
Protein 19.54g 24.85g 11%
Selenium 26.4µg 31.8µg 10%
Iron 1.72mg 2.4mg 9%
Vitamin B2 0.211mg 0.301mg 7%
Polyunsaturated fat 1.83g 0.896g 6%
Calories 144kcal 271kcal 6%
Copper 0.142mg 0.085mg 6%
Cholesterol 71mg 78mg 2%
Phosphorus 177mg 163mg 2%
Vitamin K 1.6µg 1%
Manganese 0.022mg 1%
Vitamin D 6IU 1%
Folate 10µg 6µg 1%
Vitamin D 0.1µg 1%
Calcium 17mg 12mg 1%
Sodium 74mg 58mg 1%
Vitamin A 1µg 7µg 1%
Magnesium 21mg 23mg 0%
Potassium 273mg 279mg 0%
Vitamin B1 0.077mg 0.074mg 0%
Tryptophan 0.219mg 0.278mg 0%
Threonine 0.861mg 1.171mg 0%
Isoleucine 0.998mg 1.157mg 0%
Leucine 1.537mg 2.142mg 0%
Lysine 1.809mg 2.38mg 0%
Methionine 0.557mg 0.672mg 0%
Phenylalanine 0.769mg 0.997mg 0%
Valine 1.028mg 1.242mg 0%
Histidine 0.598mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.03g 0.001g N/A
Omega-3 - DPA 0.02g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +30.8%
Contains more OtherOther +94.4%
Contains more ProteinProtein +27.2%
Contains more FatsFats +183%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 35% 31%
Saturated fat: Sat. Fat 2.06 g
Monounsaturated fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 g
Steak
1
46% 50% 5%
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 -75.6%
Contains more Poly. FatPolyunsaturated fat +104.2%
Contains more Mono. FatMonounsaturated fat +345.2%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.