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Turkey meat vs Rib eye steak - In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Rib eye steak

  • Turkey meat has more Vitamin B3, Vitamin B6, Phosphorus, Vitamin B5 and Choline, however Rib eye steak is higher in Vitamin B12, Zinc and Iron.
  • Rib eye steak covers your daily need of Vitamin B12 45% more than Turkey meat.
  • Turkey meat has 2 times more Vitamin B3 than Rib eye steak. While Turkey meat has 9.573mg of Vitamin B3, Rib eye steak has only 4.908mg.
  • Rib eye steak has less Cholesterol.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

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Turkey meat vs Rib eye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +27.3%
Contains more Magnesium +36.4%
Contains more Copper +16.3%
Contains more Phosphorus +46.7%
Contains more Iron +105.5%
Contains more Zinc +138.3%
Contains less Sodium -47.6%
Equal in Potassium - 260
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 5% 22% 22% 31% 68% 96% 14%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 85% 4% 23% 16% 27% 162% 66% 8%
Contains more Calcium +27.3%
Contains more Magnesium +36.4%
Contains more Copper +16.3%
Contains more Phosphorus +46.7%
Contains more Iron +105.5%
Contains more Zinc +138.3%
Contains less Sodium -47.6%
Equal in Potassium - 260

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +56%
Contains more Vitamin D +100%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +76.9%
Contains more Vitamin B6 +29.1%
Contains more Folate +50%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B12 +105.9%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.287
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 2% 12% 12% 65% 180% 57% 143% 128% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 2% 6% 18% 67% 93% 33% 111% 263% 4% 5%
Contains more Vitamin A +56%
Contains more Vitamin D +100%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +76.9%
Contains more Vitamin B6 +29.1%
Contains more Folate +50%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +57.8%
Contains more Vitamin B12 +105.9%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.287

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Turkey meat
50
Rib eye steak
Mineral Summary Score
37
Turkey meat
48
Rib eye steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
171%
Turkey meat
142%
Rib eye steak
Carbohydrates
0%
Turkey meat
0%
Rib eye steak
Fats
34%
Turkey meat
101%
Rib eye steak

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turkey meat Rib eye steak
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Turkey meat Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 7.529g)
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 49mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
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 ($2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turkey meat Rib eye steak Opinion
Calories 189 291 Rib eye steak
Protein 28.55 23.69 Turkey meat
Fats 7.39 21.81 Rib eye steak
Vitamin C 0 0
Carbs 0.06 0 Turkey meat
Cholesterol 109 80 Rib eye steak
Vitamin D 15 7 Turkey meat
Iron 1.09 2.24 Rib eye steak
Calcium 14 11 Turkey meat
Potassium 239 260 Rib eye steak
Magnesium 30 22 Turkey meat
Sugars 0 0
Fiber 0 0
Copper 0.093 0.08 Turkey meat
Zinc 2.48 5.91 Rib eye steak
Starch
Phosphorus 223 152 Turkey meat
Sodium 103 54 Rib eye steak
Vitamin A 39 25 Turkey meat
Vitamin E 0.07 0.1 Rib eye steak
Vitamin D 0.4 0.2 Turkey meat
Vitamin B1 0.045 0.071 Rib eye steak
Vitamin B2 0.281 0.287 Rib eye steak
Vitamin B3 9.573 4.908 Turkey meat
Vitamin B5 0.948 0.536 Turkey meat
Vitamin B6 0.616 0.477 Turkey meat
Vitamin B12 1.02 2.1 Rib eye steak
Vitamin K 0 1.6 Rib eye steak
Folate 9 6 Turkey meat
Trans Fat 0.101 1.478 Turkey meat
Saturated Fat 2.155 9.684 Turkey meat
Monounsaturated Fat 2.647 10.519 Rib eye steak
Polyunsaturated fat 2.119 1.027 Turkey meat
Tryptophan 0.291 0.265 Turkey meat
Threonine 1.004 1.116 Rib eye steak
Isoleucine 0.796 1.103 Rib eye steak
Leucine 1.925 2.041 Rib eye steak
Lysine 2.282 2.269 Turkey meat
Methionine 0.724 0.641 Turkey meat
Phenylalanine 0.903 0.95 Rib eye steak
Valine 0.902 1.184 Rib eye steak
Histidine 0.749 0.888 Rib eye steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.