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  6. Turkey leg vs. T bone steak

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 for 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
Infographic link

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%
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 CopperCopper +79.7%
Contains more ManganeseManganese +450%
Contains more CalciumCalcium +11.8%
Contains more IronIron +107.6%
Contains more ZincZinc +51.8%
Contains more PhosphorusPhosphorus +18.6%
Contains more SeleniumSelenium +15.2%
~equal in Magnesium ~20mg
~equal in Potassium ~280mg
~equal in Sodium ~68mg

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%
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% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B5Vitamin B5 +255%
Contains more FolateFolate +42.9%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B6Vitamin B6 +122.9%
Contains more Vitamin B12Vitamin B12 +384.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg

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
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 +20%
Contains more OtherOther +20.7%
Contains more ProteinProtein +40.6%
Contains more FatsFats +64.4%
~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
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 -55.2%
Contains more Poly. FatPolyunsaturated fat +213.9%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sugar 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 DV% diff.
Vitamin B12 0.39µg 1.89µg 63%
Vitamin B6 0.34mg 0.758mg 32%
Iron 1.72mg 3.57mg 23%
Vitamin B3 2.947mg 6.292mg 21%
Protein 19.54g 27.48g 16%
Vitamin B5 1.09mg 0.307mg 16%
Zinc 3.09mg 4.69mg 15%
Saturated fat 2.06g 4.6g 12%
Choline 66.1mg 12%
Polyunsaturated fat 1.83g 0.583g 8%
Monounsaturated fat 2.06g 5.159g 8%
Selenium 26.4µg 30.4µg 7%
Fats 6.72g 11.05g 7%
Copper 0.142mg 0.079mg 7%
Phosphorus 177mg 210mg 5%
Vitamin B2 0.211mg 0.27mg 5%
Calories 144kcal 217kcal 4%
Cholesterol 71mg 81mg 3%
Vitamin B1 0.077mg 0.057mg 2%
Manganese 0.022mg 0.004mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.14mg 1%
Vitamin K 1.5µg 1%
Folate 10µg 7µg 1%
Vitamin D 3IU 0%
Magnesium 21mg 20mg 0%
Calcium 17mg 19mg 0%
Potassium 273mg 280mg 0%
Sodium 74mg 68mg 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.595g N/A
Tryptophan 0.219mg 0.325mg 0%
Threonine 0.861mg 1.349mg 0%
Isoleucine 0.998mg 1.343mg 0%
Leucine 1.537mg 2.46mg 0%
Lysine 1.809mg 2.74mg 0%
Methionine 0.557mg 0.762mg 0%
Phenylalanine 0.769mg 1.143mg 0%
Valine 1.028mg 1.421mg 0%
Histidine 0.598mg 1.05mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.02g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg 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
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 Cholesterol?
Turkey leg
Turkey leg is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0g)
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.