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Turkey meat vs. Roast beef — In-Depth Nutrition Comparison

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How are Turkey meat and Roast beef different?

  • Turkey meat is higher in Selenium, Vitamin B3, Vitamin B6, Choline, and Vitamin B5, however, Roast beef is richer in Vitamin B12, Iron, and Potassium.
  • Daily need coverage for Vitamin B12 from Roast beef is 43% higher.
  • Turkey meat contains 2 times more Cholesterol than Roast beef. While Turkey meat contains 109mg of Cholesterol, Roast beef contains only 51mg.

Turkey, whole, meat and skin, cooked, roasted and Roast beef, deli style, prepackaged, sliced are the varieties used in this article.

Infographic

Turkey meat vs Roast beef 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.
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 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +180%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +102.7%
Contains more PotassiumPotassium +170.7%
Contains more IronIron +88.1%
Contains more ZincZinc +29%
~equal in Copper ~0.086mg
~equal in Phosphorus ~242mg
~equal in Manganese ~0.015mg

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% 2.3% 1.4% 12% 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% 0.66% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin AVitamin A +254.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +67.5%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more FolateFolate +80%
Contains more CholineCholine +99.1%
Contains more Vitamin E Vitamin E +600%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.043mg

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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +53.3%
Contains more FatsFats +100.3%
Contains more CarbsCarbs +966.7%
Contains more WaterWater +16.1%
Contains more OtherOther +593.8%

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% 49% 9%
Saturated Fat: Sat. Fat 1.318 g
Monounsaturated Fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated Fat +74%
Contains more Poly. FatPolyunsaturated fat +684.8%
Contains less Sat. FatSaturated Fat -38.8%

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 Roast beef
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Roast beef Opinion
Calories 189kcal 115kcal Turkey meat
Protein 28.55g 18.62g Turkey meat
Fats 7.39g 3.69g Turkey meat
Net carbs 0.06g 0.64g Roast beef
Carbs 0.06g 0.64g Roast beef
Cholesterol 109mg 51mg Roast beef
Vitamin D 15IU 1IU Turkey meat
Magnesium 30mg 20mg Turkey meat
Calcium 14mg 5mg Turkey meat
Potassium 239mg 647mg Roast beef
Iron 1.09mg 2.05mg Roast beef
Sugar 0g 0.29g Turkey meat
Copper 0.093mg 0.086mg Turkey meat
Zinc 2.48mg 3.2mg Roast beef
Phosphorus 223mg 242mg Roast beef
Sodium 103mg 853mg Turkey meat
Vitamin A 39IU 11IU Turkey meat
Vitamin A RAE 12µg 3µg Turkey meat
Vitamin E 0.07mg 0.49mg Roast beef
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg 0.015mg Roast beef
Selenium 29.8µg 14.7µg Turkey meat
Vitamin B1 0.045mg 0.043mg Turkey meat
Vitamin B2 0.281mg 0.213mg Turkey meat
Vitamin B3 9.573mg 5.581mg Turkey meat
Vitamin B5 0.948mg 0.566mg Turkey meat
Vitamin B6 0.616mg 0.46mg Turkey meat
Vitamin B12 1.02µg 2.04µg Roast beef
Vitamin K 0µg 1.6µg Roast beef
Folate 9µg 5µg Turkey meat
Trans Fat 0.101g 0.148g Turkey meat
Choline 87.4mg 43.9mg Turkey meat
Saturated Fat 2.155g 1.318g Roast beef
Monounsaturated Fat 2.647g 1.521g Turkey meat
Polyunsaturated fat 2.119g 0.27g Turkey meat
Tryptophan 0.291mg Turkey meat
Threonine 1.004mg Turkey meat
Isoleucine 0.796mg Turkey meat
Leucine 1.925mg Turkey meat
Lysine 2.282mg Turkey meat
Methionine 0.724mg Turkey meat
Phenylalanine 0.903mg Turkey meat
Valine 0.902mg Turkey meat
Histidine 0.749mg Turkey meat
Omega-3 - EPA 0.008g 0.007g Turkey meat
Omega-3 - DHA 0.005g 0.001g Turkey meat
Omega-3 - ALA 0.105g 0.017g Turkey meat
Omega-3 - DPA 0.008g 0.012g Roast beef
Omega-3 - Eicosatrienoic acid 0.001g 0g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0.011g Roast beef
Omega-6 - Eicosadienoic acid 0.014g 0.002g Turkey meat
Omega-6 - Linoleic acid 1.841g 0.14g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Roast beef
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Turkey meat
46%
Roast beef
Minerals Daily Need Coverage Score
46%
Turkey meat
56%
Roast beef

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 750mg)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 0.837g)
Which food is cheaper?
Roast beef
Roast beef is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.