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  6. Turkey meat vs. Beefsteak raw

Turkey meat vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between turkey meat and beefsteak raw

  • Turkey meat has more vitamin B3, vitamin B2, vitamin B6, and polyunsaturated fat; however, beefsteak raw is richer in vitamin B12, zinc, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 70% more than turkey meat.
  • Beefsteak raw has 11 times less polyunsaturated fat than turkey meat. Turkey meat has 2.119g of polyunsaturated fat, while beefsteak raw has 0.189g.
  • Beefsteak raw contains less cholesterol.

Specific food types used in this comparison are Turkey, whole, meat and skin, cooked, roasted and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Turkey meat vs Beefsteak raw 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +180%
Contains more CopperCopper +17.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +83.5%
Contains more ZincZinc +113.7%
Contains less SodiumSodium -46.6%
~equal in Phosphorus ~220mg
~equal in Selenium ~27.9µg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +89.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +13.4%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B12Vitamin B12 +163.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +33.5%
Contains more FatsFats +37.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +45.5%
Contains more WaterWater +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +1021.2%
Contains less Sat. FatSaturated fat -13%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Beefsteak raw
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Beefsteak raw DV% diff.
Vitamin B12 1.02µg 2.69µg 70%
Vitamin B3 9.573mg 5.048mg 28%
Zinc 2.48mg 5.3mg 26%
Vitamin B5 0.948mg 19%
Choline 87.4mg 16%
Protein 28.55g 21.38g 14%
Cholesterol 109mg 67mg 14%
Polyunsaturated fat 2.119g 0.189g 13%
Iron 1.09mg 2mg 11%
Vitamin B2 0.281mg 0.182mg 8%
Vitamin B6 0.616mg 0.543mg 6%
Potassium 239mg 375mg 4%
Selenium 29.8µg 27.9µg 3%
Vitamin B1 0.045mg 0.075mg 3%
Calories 189kcal 134kcal 3%
Fats 7.39g 5.36g 3%
Copper 0.093mg 0.079mg 2%
Folate 9µg 3µg 2%
Vitamin D 15IU 3IU 2%
Vitamin D 0.4µg 0.1µg 2%
Sodium 103mg 55mg 2%
Manganese 0.014mg 1%
Calcium 14mg 5mg 1%
Magnesium 30mg 25mg 1%
Vitamin K 0µg 1.5µg 1%
Saturated fat 2.155g 1.875g 1%
Monounsaturated fat 2.647g 2.354g 1%
Vitamin A 12µg 2µg 1%
Carbs 0.06g 0g 0%
Net carbs 0.06g 0g N/A
Phosphorus 223mg 220mg 0%
Vitamin E 0.07mg 0%
Trans fat 0.101g 0.253g N/A
Tryptophan 0.291mg 0.262mg 0%
Threonine 1.004mg 1.099mg 0%
Isoleucine 0.796mg 1.09mg 0%
Leucine 1.925mg 2.011mg 0%
Lysine 2.282mg 2.247mg 0%
Methionine 0.724mg 0.621mg 0%
Phenylalanine 0.903mg 0.931mg 0%
Valine 0.902mg 1.152mg 0%
Histidine 0.749mg 0.868mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.007g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g 0g N/A
Omega-6 - Linoleic acid 1.841g 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
50%
Turkey meat
48%
Beefsteak raw
Minerals Daily Need Coverage Score
46%
Turkey meat
55%
Beefsteak raw

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 0.28g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.