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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, and Polyunsaturated fat, however, Steak is richer in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, Selenium, Iron, and Vitamin B2.
  • Steak covers your daily Vitamin B12 needs 75% more than Turkey leg.
  • Steak has 2 times less Polyunsaturated fat than Turkey leg. Turkey leg has 1.83g of Polyunsaturated fat, while Steak has 0.896g.
  • 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.
Contains more Calcium +41.7%
Contains more Copper +67.1%
Contains more Iron +39.5%
Contains less Sodium -21.6%
Contains more Zinc +105.2%
Contains more Selenium +20.5%
Equal in Magnesium - 23
Equal in Phosphorus - 163
Equal in Potassium - 279
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +41.7%
Contains more Copper +67.1%
Contains more Iron +39.5%
Contains less Sodium -21.6%
Contains more Zinc +105.2%
Contains more Selenium +20.5%
Equal in Magnesium - 23
Equal in Phosphorus - 163
Equal in Potassium - 279

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 +66.7%
Contains more Vitamin A +733.3%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B3 +74.7%
Contains more Vitamin B6 +47.1%
Contains more Vitamin B12 +464.1%
Equal in Vitamin B1 - 0.074
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% 20% 49% 56% 66% 79% 8% 49% 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 +66.7%
Contains more Vitamin A +733.3%
Contains more Vitamin B2 +42.7%
Contains more Vitamin B3 +74.7%
Contains more Vitamin B6 +47.1%
Contains more Vitamin B12 +464.1%
Equal in Vitamin B1 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +30.8%
Contains more Other +94.4%
Contains more Protein +27.2%
Contains more Fats +183%
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 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 +30.8%
Contains more Other +94.4%
Contains more Protein +27.2%
Contains more Fats +183%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.6%
Contains more Polyunsaturated fat +104.2%
Contains more Monounsaturated Fat +345.2%
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -75.6%
Contains more Polyunsaturated fat +104.2%
Contains more Monounsaturated Fat +345.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey leg 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 leg Steak Opinion
Protein 19.54g 24.85g Steak
Fats 6.72g 19.02g Steak
Calories 144kcal 271kcal Steak
Calcium 17mg 12mg Turkey leg
Iron 1.72mg 2.4mg Steak
Magnesium 21mg 23mg Steak
Phosphorus 177mg 163mg Turkey leg
Potassium 273mg 279mg Steak
Sodium 74mg 58mg Steak
Zinc 3.09mg 6.34mg Steak
Copper 0.142mg 0.085mg Turkey leg
Manganese 0.022mg Turkey leg
Selenium 26.4µg 31.8µg Steak
Vitamin A 3IU 25IU Steak
Vitamin A RAE 1µg 7µg Steak
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.077mg 0.074mg Turkey leg
Vitamin B2 0.211mg 0.301mg Steak
Vitamin B3 2.947mg 5.149mg Steak
Vitamin B5 1.09mg Turkey leg
Vitamin B6 0.34mg 0.5mg Steak
Folate 10µg 6µg Turkey leg
Vitamin B12 0.39µg 2.2µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.219mg 0.278mg Steak
Threonine 0.861mg 1.171mg Steak
Isoleucine 0.998mg 1.157mg Steak
Leucine 1.537mg 2.142mg Steak
Lysine 1.809mg 2.38mg Steak
Methionine 0.557mg 0.672mg Steak
Phenylalanine 0.769mg 0.997mg Steak
Valine 1.028mg 1.242mg Steak
Histidine 0.598mg 0.931mg Steak
Cholesterol 71mg 78mg Turkey leg
Saturated Fat 2.06g 8.443g Turkey leg
Omega-3 - DHA 0.03g 0.001g Turkey leg
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0.02g 0.013g Turkey leg
Monounsaturated Fat 2.06g 9.171g Steak
Polyunsaturated fat 1.83g 0.896g Turkey leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg 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
25%
Turkey leg
45%
Steak
Minerals Daily Need Coverage Score
47%
Turkey leg
59%
Steak

Comparison summary

Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Turkey leg
Turkey leg is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Turkey leg
Turkey leg is lower in Saturated Fat (difference - 6.383g)
Which food is cheaper?
Turkey leg
Turkey leg is cheaper (difference - $2.4)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 16mg)
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 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.