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

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How are Turkey leg and T bone steak different?

  • Turkey leg is higher in Vitamin B5, and Copper, however, T bone steak is richer in Vitamin B12, Vitamin B6, Iron, Vitamin B3, Zinc, and Selenium.
  • Daily need coverage for Vitamin B12 from T bone steak is 63% higher.
  • Turkey leg contains 4 times more Vitamin B5 than T bone steak. While Turkey leg contains 1.09mg of Vitamin B5, T bone steak contains only 0.307mg.
  • Turkey leg has less Saturated Fat.

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

Infographic

Turkey leg 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.
Contains more Copper +79.7%
Contains more Manganese +450%
Contains more Calcium +11.8%
Contains more Iron +107.6%
Contains more Phosphorus +18.6%
Contains more Zinc +51.8%
Contains more Selenium +15.2%
Equal in Magnesium - 20
Equal in Potassium - 280
Equal in Sodium - 68
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 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Copper +79.7%
Contains more Manganese +450%
Contains more Calcium +11.8%
Contains more Iron +107.6%
Contains more Phosphorus +18.6%
Contains more Zinc +51.8%
Contains more Selenium +15.2%
Equal in Magnesium - 20
Equal in Potassium - 280
Equal in Sodium - 68

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 B1 +35.1%
Contains more Vitamin B5 +255%
Contains more Folate +42.9%
Contains more Vitamin A +66.7%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +122.9%
Contains more Vitamin B12 +384.6%
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 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 37% 4%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B5 +255%
Contains more Folate +42.9%
Contains more Vitamin A +66.7%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +122.9%
Contains more Vitamin B12 +384.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20%
Contains more Other +20.7%
Contains more Protein +40.6%
Contains more Fats +64.4%
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 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 Water +20%
Contains more Other +20.7%
Contains more Protein +40.6%
Contains more Fats +64.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.2%
Contains more Polyunsaturated fat +213.9%
Contains more Monounsaturated Fat +150.4%
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -55.2%
Contains more Polyunsaturated fat +213.9%
Contains more Monounsaturated Fat +150.4%

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

All nutrients comparison - raw data values

Nutrient Turkey leg T bone steak Opinion
Protein 19.54g 27.48g T bone steak
Fats 6.72g 11.05g T bone steak
Calories 144kcal 217kcal T bone steak
Calcium 17mg 19mg T bone steak
Iron 1.72mg 3.57mg T bone steak
Magnesium 21mg 20mg Turkey leg
Phosphorus 177mg 210mg T bone steak
Potassium 273mg 280mg T bone steak
Sodium 74mg 68mg T bone steak
Zinc 3.09mg 4.69mg T bone steak
Copper 0.142mg 0.079mg Turkey leg
Manganese 0.022mg 0.004mg Turkey leg
Selenium 26.4µg 30.4µg T bone steak
Vitamin A 3IU 5IU T bone steak
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg T bone steak
Vitamin D 3IU T bone steak
Vitamin D 0.1µg T bone steak
Vitamin B1 0.077mg 0.057mg Turkey leg
Vitamin B2 0.211mg 0.27mg T bone steak
Vitamin B3 2.947mg 6.292mg T bone steak
Vitamin B5 1.09mg 0.307mg Turkey leg
Vitamin B6 0.34mg 0.758mg T bone steak
Folate 10µg 7µg Turkey leg
Vitamin B12 0.39µg 1.89µg T bone steak
Choline 66.1mg T bone steak
Vitamin K 1.5µg T bone steak
Tryptophan 0.219mg 0.325mg T bone steak
Threonine 0.861mg 1.349mg T bone steak
Isoleucine 0.998mg 1.343mg T bone steak
Leucine 1.537mg 2.46mg T bone steak
Lysine 1.809mg 2.74mg T bone steak
Methionine 0.557mg 0.762mg T bone steak
Phenylalanine 0.769mg 1.143mg T bone steak
Valine 1.028mg 1.421mg T bone steak
Histidine 0.598mg 1.05mg T bone steak
Cholesterol 71mg 81mg Turkey leg
Trans Fat 0.595g Turkey leg
Saturated Fat 2.06g 4.6g Turkey leg
Omega-3 - DHA 0.03g 0g Turkey leg
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DPA 0.02g 0.013g Turkey leg
Monounsaturated Fat 2.06g 5.159g T bone steak
Polyunsaturated fat 1.83g 0.583g Turkey leg
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg T bone 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
52%
T bone steak
Minerals Daily Need Coverage Score
47%
Turkey leg
60%
T bone 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 - 10mg)
Which food is lower in Saturated Fat?
Turkey leg
Turkey leg is lower in Saturated Fat (difference - 2.54g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 6mg)
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 ($)
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. 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.