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  6. Turkey leg vs. T bone steak

Turkey leg vs. T bone steak — In-Depth Nutrition Comparison

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How are turkey leg and t bone steak different?

  • Turkey leg is higher in vitamin B5 and copper; however, t bone steak is richer in vitamin B12, vitamin B6, iron, vitamin B3, protein, zinc, and selenium.
  • Daily need coverage for vitamin B12 for t bone steak is 63% higher.
  • Turkey leg contains 4 times more vitamin B5 than t bone steak. While turkey leg contains 1.09mg of vitamin B5, t bone steak contains only 0.307mg.
  • Turkey leg has less saturated fat.

Turkey, all classes, leg, meat, and skin, raw and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled are the varieties used in this article.

Infographic

Turkey leg vs T bone steak infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more CopperCopper +79.7%
Contains more ManganeseManganese +450%
Contains more CalciumCalcium +11.8%
Contains more IronIron +107.6%
Contains more ZincZinc +51.8%
Contains more PhosphorusPhosphorus +18.6%
Contains more SeleniumSelenium +15.2%
~equal in Magnesium ~20mg
~equal in Potassium ~280mg
~equal in Sodium ~68mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 19% 49% 55% 65% 78% 49% 0% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0.33% 2.8% 14% 62% 118% 18% 175% 236% 3.8% 5.3%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B5Vitamin B5 +255%
Contains more FolateFolate +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B6Vitamin B6 +122.9%
Contains more Vitamin B12Vitamin B12 +384.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg

All nutrients comparison - raw data values

Nutrient Turkey leg T bone steak DV% diff.
Vitamin B12 0.39µg 1.89µg 63%
Vitamin B6 0.34mg 0.758mg 32%
Iron 1.72mg 3.57mg 23%
Vitamin B3 2.947mg 6.292mg 21%
Protein 19.54g 27.48g 16%
Vitamin B5 1.09mg 0.307mg 16%
Zinc 3.09mg 4.69mg 15%
Choline 66.1mg 12%
Saturated fat 2.06g 4.6g 12%
Monounsaturated fat 2.06g 5.159g 8%
Polyunsaturated fat 1.83g 0.583g 8%
Fats 6.72g 11.05g 7%
Copper 0.142mg 0.079mg 7%
Selenium 26.4µg 30.4µg 7%
Phosphorus 177mg 210mg 5%
Vitamin B2 0.211mg 0.27mg 5%
Calories 144kcal 217kcal 4%
Cholesterol 71mg 81mg 3%
Vitamin B1 0.077mg 0.057mg 2%
Omega-6 (Linoleic acid) 0.373g 2%
Vitamin D 0.1µg 1%
Vitamin E 0.14mg 1%
Manganese 0.022mg 0.004mg 1%
Vitamin K 1.5µg 1%
Folate 10µg 7µg 1%
Omega-3 (ALA) 0.02g 1%
Protein per 100 calories 14g 13g N/A
Calories per 10 g protein 74kcal 79kcal N/A
Weight per 100 calories 69g 46g N/A
Unsaturated / Saturated Fat ratio 1.9 1.2 N/A
Vitamin D* 3 IU 0%
Magnesium 21mg 20mg 0%
Calcium 17mg 19mg 0%
Potassium 273mg 280mg 0%
Sodium 74mg 68mg 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.595g N/A
Tryptophan 0.219mg 0.325mg 0%
Threonine 0.861mg 1.349mg 0%
Isoleucine 0.998mg 1.343mg 0%
Leucine 1.537mg 2.46mg 0%
Lysine 1.809mg 2.74mg 0%
Methionine 0.557mg 0.762mg 0%
Phenylalanine 0.769mg 1.143mg 0%
Valine 1.028mg 1.421mg 0%
Histidine 0.598mg 1.05mg 0%
Omega-3 (EPA) 0g 0.002g N/A
Omega-3 (DHA) 0.03g 0g N/A
Omega-3 (DPA) 0.02g 0.013g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.019g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more WaterWater +20%
Contains more ProteinProtein +40.6%
Contains more FatsFats +64.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 35% 31%
Saturated fat: Sat. Fat 2.06 g
Monounsaturated fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 g
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -55.2%
Contains more Poly. FatPolyunsaturated fat +213.9%
Contains more Mono. FatMonounsaturated fat +150.4%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/nutrients
  2. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.