Ground turkey vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between ground turkey and steak

Ground turkey has more vitamin B3, phosphorus, vitamin B6, and copper; however, steak is higher in vitamin B12, zinc, fats, iron, and vitamin B2.
Steak covers your daily need for vitamin B12 36% more than ground turkey.
Ground turkey has 2 times more copper than steak. While ground turkey has 0.151mg of copper, steak has only 0.085mg.
Ground turkey has less saturated fat.

These are the specific foods used in this comparison Ground turkey, cooked and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Ground turkey

Steak

Contains more MagnesiumMagnesium	+30.4%
Contains more CalciumCalcium	+133.3%
Contains more CopperCopper	+77.6%
Contains more PhosphorusPhosphorus	+55.8%
Contains more ManganeseManganese	+∞%

Contains more IronIron	+57.9%
Contains more ZincZinc	+103.9%
Contains less SodiumSodium	-25.6%

~equal in Potassium ~279mg

~equal in Selenium ~31.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Ground turkey

Steak

Contains more Vitamin DVitamin D	+100%
Contains more Vitamin AVitamin A	+242.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+69.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+26.6%
Contains more FolateFolate	+16.7%

Contains more Vitamin B2Vitamin B2	+42.7%
Contains more Vitamin B12Vitamin B12	+64.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.34µg	2.2µg	36%
Zinc	3.11mg	6.34mg	29%
Saturated fat	2.669g	8.443g	26%
Vitamin B5	1.193mg		24%
Vitamin B3	8.724mg	5.149mg	22%
Omega-6 (Linoleic acid)	2.508g		15%
Choline	78.2mg		14%
Monounsaturated fat	3.458g	9.171g	14%
Fats	10.4g	19.02g	13%
Phosphorus	254mg	163mg	13%
Polyunsaturated fat	2.917g	0.896g	13%
Iron	1.52mg	2.4mg	11%
Vitamin B6	0.633mg	0.5mg	10%
Omega-3 (ALA)	0.136g		9%
Copper	0.151mg	0.085mg	7%
Vitamin B2	0.211mg	0.301mg	7%
Protein	27.37g	24.85g	5%
Cholesterol	93mg	78mg	5%
Calories	203kcal	271kcal	3%
Magnesium	30mg	23mg	2%
Calcium	28mg	12mg	2%
Vitamin A	24µg	7µg	2%
Vitamin D	0.2µg	0.1µg	1%
Sodium	78mg	58mg	1%
Vitamin E	0.11mg		1%
Selenium	31.1µg	31.8µg	1%
Vitamin K	0µg	1.6µg	1%
Protein per 100 calories	13g	9.2g	N/A
Calories per 10 g protein	74kcal	109kcal	N/A
Weight per 100 calories	49g	37g	N/A
Unsaturated / Saturated Fat ratio	2.4	1.2	N/A
Vitamin D*	8 IU	6 IU	0%
Potassium	294mg	279mg	0%
Manganese	0.011mg		0%
Vitamin B1	0.077mg	0.074mg	0%
Folate	7µg	6µg	0%
Trans fat	0.134g		N/A
Tryptophan	0.312mg	0.278mg	0%
Threonine	1.258mg	1.171mg	0%
Isoleucine	1.227mg	1.157mg	0%
Leucine	2.262mg	2.142mg	0%
Lysine	2.452mg	2.38mg	0%
Methionine	0.806mg	0.672mg	0%
Phenylalanine	1.068mg	0.997mg	0%
Valine	1.27mg	1.242mg	0%
Histidine	0.811mg	0.931mg	0%
Omega-3 (EPA)	0.01g	0.001g	N/A
Omega-3 (DHA)	0.009g	0.001g	N/A
Omega-3 (DPA)	0.012g	0.013g	N/A
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Gamma-linolenic acid)	0.008g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.011g		N/A
Omega-6 (Eicosadienoic acid)	0.019g		N/A