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Turkey meat vs Steak - In-Depth Nutrition Comparison

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Summary of differences between Turkey meat and Steak

  • Turkey meat has more Vitamin B3, Vitamin B6, and Phosphorus, however Steak is higher in Vitamin B12, Zinc, and Iron.
  • Steak covers your daily need of Vitamin B12 49% more than Turkey meat.
  • Turkey meat has 2 times more Vitamin B3 than Steak. While Turkey meat has 9.573mg of Vitamin B3, Steak has only 5.149mg.
  • 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 off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Turkey meat vs 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 +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains less Sodium -43.7%
Contains more Zinc +155.6%
Equal in Copper - 0.085
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Calcium +16.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +36.8%
Contains more Iron +120.2%
Contains more Potassium +16.7%
Contains less Sodium -43.7%
Contains more Zinc +155.6%
Equal in Copper - 0.085

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
:
4
Steak
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +56%
Contains more Vitamin D +300%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B6 +23.2%
Contains more Folate +50%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B12 +115.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Steak Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 24.85g Turkey meat
Fats 7.39g 19.02g Steak
Carbs 0.06g 0g Turkey meat
Calories 189kcal 271kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 14mg 12mg Turkey meat
Iron 1.09mg 2.4mg Steak
Magnesium 30mg 23mg Turkey meat
Phosphorus 223mg 163mg Turkey meat
Potassium 239mg 279mg Steak
Sodium 103mg 58mg Steak
Zinc 2.48mg 6.34mg Steak
Copper 0.093mg 0.085mg Turkey meat
Vitamin A 39IU 25IU Turkey meat
Vitamin E 0.07mg mg Turkey meat
Vitamin D 15IU 6IU Turkey meat
Vitamin D 0.4µg 0.1µg Turkey meat
Vitamin C 0mg 0mg
Vitamin B1 0.045mg 0.074mg Steak
Vitamin B2 0.281mg 0.301mg Steak
Vitamin B3 9.573mg 5.149mg Turkey meat
Vitamin B5 0.948mg mg Turkey meat
Vitamin B6 0.616mg 0.5mg Turkey meat
Folate 9µg 6µg Turkey meat
Vitamin B12 1.02µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.291mg 0.278mg Turkey meat
Threonine 1.004mg 1.171mg Steak
Isoleucine 0.796mg 1.157mg Steak
Leucine 1.925mg 2.142mg Steak
Lysine 2.282mg 2.38mg Steak
Methionine 0.724mg 0.672mg Turkey meat
Phenylalanine 0.903mg 0.997mg Steak
Valine 0.902mg 1.242mg Steak
Histidine 0.749mg 0.931mg Steak
Cholesterol 109mg 78mg Steak
Trans Fat 0.101g g Steak
Saturated Fat 2.155g 8.443g Turkey meat
Monounsaturated Fat 2.647g 9.171g Steak
Polyunsaturated fat 2.119g 0.896g Turkey meat

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Turkey meat
49
Steak
Mineral Summary Score
37
Turkey meat
52
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 food.
Protein
171%
Turkey meat
149%
Steak
Carbohydrates
0%
Turkey meat
0%
Steak
Fats
34%
Turkey meat
88%
Steak

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 6.288g)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 31mg)
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)
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.
Which food is richer in vitamins?
?
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

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 to 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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.