Turkey vs Beef - Nutrition comparison: Protein, Cholesterol & more

Protein

Animal protein usually contains all nine essential amino acids needed for the growth of the body. Both beef and turkey meat are good sources of protein.

Turkey contains 28.5g of protein in a 100g serving (3), while beef provides 25.9g (4). Sirloin is the beef cut with the highest protein content. For health-conscious steak eaters, it's one of the best options.

When beef is processed, its proteins suffer a great deal of damage.

Beef sausages and steaks, on average, offer two times less protein than broiled, ground beef. The protein composition of the turkey does not usually change during processing.

As a source of essential amino acids, turkey meat is rich in lysine, leucine, and tryptophan (5). Beef contains a notable amount of lysine, leucine, and valine (6). The protein found in both of these meats has significantly high quality.

Fats

Compared to turkey meat, beef is almost two times higher in fat. The 100g serving of beef provides 15.4g of fats, while the same amount of turkey contains 7.39g of lipids. 

Turkey meat has less saturated fat and more polyunsaturated fat, while beef provides more monounsaturated fat.

There is a direct proportion in the processing of meat and fat content. Processed turkey items, such as sausages and bacon, have about 2-3 times the fat content of unprocessed turkey products. Beef also follows this trend.

Despite being higher in fats, beef is lower in cholesterol. The cholesterol in 100g of beef is 90mg, while the same portion of turkey contains 109g of it. You should know that the fat of turkey is primarily located in its skin; therefore, removing the skin means reducing the fat intake. The fattiest section of the beef is the rib. For this reason, it has the highest content of calories and saturated fats. It should be broiled under high temperatures for fats to be cooked.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turkey meat

2

Saturated fat: Sat. Fat 2.155 g

Monounsaturated fat: Mono. Fat 2.647 g

Polyunsaturated fat: Poly. Fat 2.119 g

Beef broiled

1

Saturated fat: Sat. Fat 5.895 g

Monounsaturated fat: Mono. Fat 6.668 g

Polyunsaturated fat: Poly. Fat 0.484 g

Contains less Sat. FatSaturated fat	-63.4%
Contains more Poly. FatPolyunsaturated fat	+337.8%

Contains more Mono. FatMonounsaturated fat

+151.9%

Vitamins

Turkey meat is an excellent source of B complex vitamins. It is higher in vitamins B2, B3, B5, and B6. Turkey is especially rich in vitamin B3 (niacin) and provides nearly two times more per serving. 9.573mg of niacin is found in 100g of turkey, while the same amount of beef contains 5.378mg of it.

On the other hand, beef covers approximately 60% of vitamin B12's daily needs. So, when you enjoy burgers or steaks, your favorite cut of beef offers lots of vitamin B12.

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.

Turkey meat

6

100 g 300 g 3 oz - 85g1 bird - 3812g

Beef broiled

3

100 g 300 g 3 oz - 85g

Contains more Vitamin AVitamin A	+300%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+59.7%
Contains more Vitamin B3Vitamin B3	+78%
Contains more Vitamin B5Vitamin B5	+44.1%
Contains more Vitamin B6Vitamin B6	+61.3%

Contains more Vitamin EVitamin E	+71.4%
Contains more Vitamin B12Vitamin B12	+158.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.046mg

~equal in Folate ~9µg

~equal in Choline ~82.4mg

Minerals

Turkey and beef provide nearly all the essential minerals, each of them at different levels. 

Beef has a considerably high amount of iron, zinc, calcium, and potassium, but turkey is richer in magnesium and phosphorus.

Before being prepared, some turkey products, such as bacon, are cured with sodium nitrate. Therefore, turkey bacon has a higher salt content. Processed beef's sodium content is also high. 

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.

Turkey meat

4

100 g 300 g 3 oz - 85g1 bird - 3812g

Beef broiled

5

100 g 300 g 3 oz - 85g

Contains more MagnesiumMagnesium	+42.9%
Contains more PhosphorusPhosphorus	+12.6%
Contains more ManganeseManganese	+16.7%
Contains more SeleniumSelenium	+38.6%

Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+33.1%
Contains more IronIron	+138.5%
Contains more ZincZinc	+154.4%
Contains less SodiumSodium	-30.1%

~equal in Copper ~0.085mg

Cardiovascular Health

It is debatable how red meat, such as beef, contributes to cardiovascular disease. 

Some studies show that lean beef contains peptides that may decrease the concentration of total cholesterol and LDL (bad cholesterol) levels (7). Lean beef may also increase vascular flexibility (8).

It should be noted the American Health Association recommends limiting the amount of red meat in the everyday diet. A likely contributor is the saturated fat content in red meat. 

Furthermore, fats are not the only cause of heart disease present in red meat. Beef contains carnitine and choline, and when being processed in the human gut, these compounds produce a chemical called trimethylamine-N-oxide (TMAO). High levels of TMAO in the blood increase the risk of heart attack, stroke, and hardened arteries (9).

In contrast, poultry meat, such as turkey, decreases cardiovascular risk (8). It may be explained by the lower fats, heme iron, and sodium in white meat. Turkey meat is the winner of this category.

Diabetes

Most studies show that red meat and poultry increase the risk of developing diabetes. People who use meat have a higher probability of developing diabetes than those who do not consume meat at all.

People with diabetes should avoid high-fat and processed meat products. They should not use prime cuts of beef, such as ribs. Lean turkey breast meat without the skin is better (10).

The risk of diabetes mellitus type two is also connected to the preparation method of meat. The risk increases when cooked at a high temperature - grilled, roasted, or barbequed (11). Hence, cooking methods at moderate temperatures, like boiling, steaming, or stir-frying, are recommended.

Cancer

There is a negative link between red and processed meat consumption and cancer. The American Cancer Society claims that colorectal cancer is the primary reason for limiting these products in everyday diet (12).

Conversely, poultry meat decreases the risk of esophagus, liver, colorectal, lung, and breast cancer. Substitution of red meat with white meat is beneficial from a cancer-preventing perspective.