Turkey meat vs. Beef — In-Depth Nutrition Comparison

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Summary of differences between turkey meat and beef

Turkey meat has more vitamin B3, vitamin B5, and selenium; however, beef is higher in vitamin B12, iron, zinc, vitamin B2, and phosphorus.
Beef covers your daily need for vitamin B12, 133% more than turkey meat.
Turkey meat has 2 times more magnesium than beef. While turkey meat has 30mg of magnesium, beef has only 14mg.
Beef has less cholesterol.

These are the specific foods used in this comparison Turkey, whole, meat, and skin, cooked, roasted and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Turkey meat

Beef

Contains more MagnesiumMagnesium	+114.3%
Contains more ManganeseManganese	+55.6%
Contains more SeleniumSelenium	+17.3%

Contains more PotassiumPotassium	+47.3%
Contains more IronIron	+178.9%
Contains more ZincZinc	+49.2%
Contains more PhosphorusPhosphorus	+16.1%
Contains less SodiumSodium	-47.6%

~equal in Calcium ~13mg

~equal in Copper ~0.097mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Turkey meat

Beef

Contains more Vitamin DVitamin D	+300%
Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B3Vitamin B3	+66.2%
Contains more Vitamin B5Vitamin B5	+97.1%
Contains more FolateFolate	+28.6%

Contains more Vitamin EVitamin E	+257.1%
Contains more Vitamin B1Vitamin B1	+64.4%
Contains more Vitamin B2Vitamin B2	+42.3%
Contains more Vitamin B12Vitamin B12	+312.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.669mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.02µg	4.21µg	133%
Iron	1.09mg	3.04mg	24%
Vitamin B3	9.573mg	5.76mg	24%
Zinc	2.48mg	3.7mg	11%
Polyunsaturated fat	2.119g	0.532g	11%
Vitamin B2	0.281mg	0.4mg	9%
Vitamin B5	0.948mg	0.481mg	9%
Cholesterol	109mg	85mg	8%
Selenium	29.8µg	25.4µg	8%
Phosphorus	223mg	259mg	5%
Magnesium	30mg	14mg	4%
Vitamin B6	0.616mg	0.669mg	4%
Potassium	239mg	352mg	3%
Protein	28.55g	27.55g	2%
Vitamin D*	15 IU	3 IU	2%
Vitamin D	0.4µg	0.1µg	2%
Sodium	103mg	54mg	2%
Vitamin B1	0.045mg	0.074mg	2%
Choline	87.4mg	75.6mg	2%
Saturated fat	2.155g	2.595g	2%
Calories	189kcal	169kcal	1%
Fats	7.39g	6.54g	1%
Vitamin A	12µg	2µg	1%
Vitamin E	0.07mg	0.25mg	1%
Vitamin K	0µg	1.6µg	1%
Folate	9µg	7µg	1%
Protein per 100 calories	15g	16g	N/A
Calories per 10 g protein	66kcal	61kcal	N/A
Weight per 100 calories	53g	59g	N/A
Unsaturated / Saturated Fat ratio	2.2	1.3	N/A
Net carbs	0.06g	0g	N/A
Carbs	0.06g	0g	0%
Calcium	14mg	13mg	0%
Copper	0.093mg	0.097mg	0%
Manganese	0.014mg	0.009mg	0%
Trans fat	0.101g	0.375g	N/A
Monounsaturated fat	2.647g	2.734g	0%
Tryptophan	0.291mg	0.359mg	0%
Threonine	1.004mg	1.534mg	0%
Isoleucine	0.796mg	1.52mg	0%
Leucine	1.925mg	2.833mg	0%
Lysine	2.282mg	3.178mg	0%
Methionine	0.724mg	0.871mg	0%
Phenylalanine	0.903mg	1.299mg	0%
Valine	0.902mg	1.603mg	0%
Histidine	0.749mg	1.244mg	0%
Omega-3 - EPA	0.008g	0.002g	N/A
Omega-3 - DHA	0.005g	0.002g	N/A
Omega-3 - ALA	0.105g	0.013g	N/A
Omega-3 - DPA	0.008g	0.011g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.003g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.01g	0.017g	N/A
Omega-6 - Eicosadienoic acid	0.014g	0.002g	N/A
Omega-6 - Linoleic acid	1.841g	0.349g	N/A