Turkey breast vs. Rib eye steak — In-Depth Nutrition Comparison

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How are turkey breast and rib eye steak different?

Turkey breast is richer in polyunsaturated fat, while rib eye steak is higher in vitamin B12, zinc, fats, selenium, vitamin B2, and iron.
Rib eye steak covers your daily need for vitamin B12 70% more than turkey breast.
Turkey breast contains 2 times more polyunsaturated fat than rib eye steak. Turkey breast contains 1.66g of polyunsaturated fat, while rib eye steak contains 1.027g.
Turkey breast is lower in saturated fat.

Turkey, all classes, breast, meat, and skin, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

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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.

Turkey breast

Rib eye steak

Contains more CalciumCalcium	+18.2%
Contains more PhosphorusPhosphorus	+22.4%

Contains more IronIron	+86.7%
Contains more ZincZinc	+276.4%
Contains more ManganeseManganese	+344.4%
Contains more SeleniumSelenium	+32.6%

~equal in Magnesium ~22mg

~equal in Potassium ~260mg

~equal in Copper ~0.08mg

~equal in Sodium ~54mg

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.

Turkey breast

Rib eye steak

Contains more Vitamin B5Vitamin B5	+15.9%
Contains more FolateFolate	+16.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+300%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+22.4%
Contains more Vitamin B2Vitamin B2	+149.6%
Contains more Vitamin B12Vitamin B12	+400%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~4.908mg

~equal in Vitamin B6 ~0.477mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.42µg	2.1µg	70%
Zinc	1.57mg	5.91mg	39%
Saturated fat	1.91g	9.684g	35%
Fats	7.02g	21.81g	23%
Monounsaturated fat	2.66g	10.519g	20%
Iron	1.2mg	2.24mg	13%
Selenium	22.4µg	29.7µg	13%
Vitamin B2	0.115mg	0.287mg	13%
Choline		48.8mg	9%
Calories	157kcal	291kcal	7%
Cholesterol	65mg	80mg	5%
Phosphorus	186mg	152mg	5%
Protein	21.89g	23.69g	4%
Polyunsaturated fat	1.66g	1.027g	4%
Omega-6 (Linoleic acid)		0.7g	4%
Manganese	0.018mg	0.08mg	3%
Vitamin B3	5.2mg	4.908mg	2%
Vitamin B5	0.621mg	0.536mg	2%
Omega-3 (ALA)		0.038g	2%
Vitamin D*		7 IU	1%
Vitamin D		0.2µg	1%
Copper	0.074mg	0.08mg	1%
Vitamin A	2µg	8µg	1%
Vitamin E		0.1mg	1%
Vitamin B1	0.058mg	0.071mg	1%
Vitamin K		1.6µg	1%
Protein per 100 calories	14g	8.1g	N/A
Calories per 10 g protein	72kcal	123kcal	N/A
Weight per 100 calories	64g	34g	N/A
Unsaturated / Saturated Fat ratio	2.3	1.2	N/A
Magnesium	24mg	22mg	0%
Calcium	13mg	11mg	0%
Potassium	275mg	260mg	0%
Sodium	59mg	54mg	0%
Vitamin B6	0.48mg	0.477mg	0%
Folate	7µg	6µg	0%
Trans fat		1.478g	N/A
Tryptophan	0.242mg	0.265mg	0%
Threonine	0.957mg	1.116mg	0%
Isoleucine	1.099mg	1.103mg	0%
Leucine	1.704mg	2.041mg	0%
Lysine	1.996mg	2.269mg	0%
Methionine	0.616mg	0.641mg	0%
Phenylalanine	0.857mg	0.95mg	0%
Valine	1.141mg	1.184mg	0%
Histidine	0.66mg	0.888mg	0%
Omega-3 (EPA)	0g	0.001g	N/A
Omega-3 (DHA)	0.01g	0.001g	N/A
Omega-3 (DPA)	0.01g	0.014g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.024g	N/A
Omega-6 (Eicosadienoic acid)		0.005g	N/A