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

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The main differences between turkey breast and roast beef

Turkey breast has more selenium, protein, and fats; however, roast beef has more vitamin B12, zinc, potassium, iron, phosphorus, and vitamin B2.
Daily need coverage for vitamin B12 for roast beef is 68% higher.
Roast beef has 2 times less fats than turkey breast. Turkey breast has 7.02g of fats, while roast beef has 3.69g.
Turkey breast is lower in sodium.

Food types used in this article are Turkey, all classes, breast, meat, and skin, raw and Roast beef, deli style, prepackaged, sliced.

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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

Roast beef

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+160%
Contains less SodiumSodium	-93.1%
Contains more ManganeseManganese	+20%
Contains more SeleniumSelenium	+52.4%

Contains more PotassiumPotassium	+135.3%
Contains more IronIron	+70.8%
Contains more CopperCopper	+16.2%
Contains more ZincZinc	+103.8%
Contains more PhosphorusPhosphorus	+30.1%

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

Roast beef

Contains more Vitamin B1Vitamin B1	+34.9%
Contains more FolateFolate	+40%

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+85.2%
Contains more Vitamin B12Vitamin B12	+385.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~5.581mg

~equal in Vitamin B5 ~0.566mg

~equal in Vitamin B6 ~0.46mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.42µg	2.04µg	68%
Sodium	59mg	853mg	35%
Zinc	1.57mg	3.2mg	15%
Selenium	22.4µg	14.7µg	14%
Potassium	275mg	647mg	11%
Iron	1.2mg	2.05mg	11%
Polyunsaturated fat	1.66g	0.27g	9%
Phosphorus	186mg	242mg	8%
Vitamin B2	0.115mg	0.213mg	8%
Choline		43.9mg	8%
Protein	21.89g	18.62g	7%
Fats	7.02g	3.69g	5%
Cholesterol	65mg	51mg	5%
Vitamin E		0.49mg	3%
Saturated fat	1.91g	1.318g	3%
Monounsaturated fat	2.66g	1.521g	3%
Calories	157kcal	115kcal	2%
Vitamin B3	5.2mg	5.581mg	2%
Vitamin B6	0.48mg	0.46mg	2%
Magnesium	24mg	20mg	1%
Calcium	13mg	5mg	1%
Copper	0.074mg	0.086mg	1%
Vitamin B1	0.058mg	0.043mg	1%
Vitamin B5	0.621mg	0.566mg	1%
Vitamin K		1.6µg	1%
Folate	7µg	5µg	1%
Omega-3 (ALA)		0.017g	1%
Omega-6 (Linoleic acid)		0.14g	1%
Protein per 100 calories	14g	16g	N/A
Calories per 10 g protein	72kcal	62kcal	N/A
Weight per 100 calories	64g	87g	N/A
Unsaturated / Saturated Fat ratio	2.3	1.4	N/A
Net carbs	0g	0.64g	N/A
Carbs	0g	0.64g	0%
Vitamin D*		1 IU	0%
Sugar		0.29g	N/A
Vitamin A	2µg	3µg	0%
Manganese	0.018mg	0.015mg	0%
Trans fat		0.148g	N/A
Tryptophan	0.242mg		0%
Threonine	0.957mg		0%
Isoleucine	1.099mg		0%
Leucine	1.704mg		0%
Lysine	1.996mg		0%
Methionine	0.616mg		0%
Phenylalanine	0.857mg		0%
Valine	1.141mg		0%
Histidine	0.66mg		0%
Omega-3 (EPA)	0g	0.007g	N/A
Omega-3 (DHA)	0.01g	0.001g	N/A
Omega-3 (DPA)	0.01g	0.012g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.011g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A