Raw Beef vs. Raw Turkey

Nutrition comparison of Raw Beef and Raw Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raw beef versus raw turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raw beef and raw turkey:

  • Both raw beef and raw turkey are high in calories, potassium and protein.
  • Raw turkey has more niacin and Vitamin B6.
  • Raw turkey has signficantly less trans fat than raw beef.
Detailed nutritional comparison of raw beef and raw turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raw Beef src
Image of Raw Turkey src

Calories and Carbs

calories

Both raw beef and raw turkey are high in calories. Raw beef has 131% more calories than raw turkey - raw beef has 332 calories per 100 grams and raw turkey has 144 calories.

For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to raw turkey for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Beef Raw Turkey
Protein 18% 63%
Carbohydrates ~ ~
Fat 82% 37%
Alcohol ~ ~

carbohydrates

Both raw turkey and raw beef are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and raw beef does not contain significant amounts.

sugar

Raw turkey and raw beef contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and raw beef does not contain significant amounts.

Protein

protein

Both raw beef and raw turkey are high in protein. Raw turkey has 51% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and raw turkey has 21.6g of protein.

Fat

saturated fat

Raw beef is high in saturated fat and raw turkey has 88% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.

trans fat

Raw turkey has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and raw turkey has 0.06g of trans fat.

cholesterol

Raw beef and raw turkey contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and raw turkey has 72mg of cholesterol.

Vitamins

Vitamin A

Raw beef and raw turkey contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.

Vitamin D

Raw beef and raw turkey contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and raw turkey has 12iu of Vitamin D.

Vitamin E

Raw beef and raw turkey contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.

Vitamin K

Raw beef and raw turkey contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.

The B Vitamins

Raw turkey has more niacin and Vitamin B6. Both raw beef and raw turkey contain significant amounts of thiamin, riboflavin, pantothenic acid, folate and Vitamin B12.

Raw Beef Raw Turkey
Thiamin 0.044 MG 0.048 MG
Riboflavin 0.151 MG 0.185 MG
Niacin 3.382 MG 7.631 MG
Pantothenic acid 0.395 MG 0.811 MG
Vitamin B6 0.278 MG 0.599 MG
Folate 9 UG 7 UG
Vitamin B12 2.07 UG 1.22 UG

Minerals

calcium

Raw beef has 118% more calcium than raw turkey - raw beef has 24mg of calcium per 100 grams and raw turkey has 11mg of calcium.

iron

Raw beef has 91% more iron than raw turkey - raw beef has 1.6mg of iron per 100 grams and raw turkey has 0.86mg of iron.

potassium

Both raw beef and raw turkey are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium per 100 grams and raw turkey has 224mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both raw beef and raw turkey contain significant amounts of alpha linoleic acid (ALA).

Raw Beef Raw Turkey
alpha linoleic acid 0.084 G 0.079 G
DHA ~ 0.003 G
EPA ~ 0.002 G
DPA ~ 0.004 G
Total 0.084 G 0.088 G

omega 6s

Comparing omega-6 fatty acids, raw turkey has more linoleic acid than raw beef per 100 grams.

Raw Beef Raw Turkey
other omega 6 ~ 0.006 G
linoleic acid 0.577 G 1.307 G
Total 0.577 G 1.313 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) .

Raw Beef g

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G Water G
G Starch G
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FAQ

Does raw beef or raw turkey contain more calories in 100 grams?
Both raw beef and raw turkey are high in calories. Raw beef has 130% more calories than raw turkey - raw beef has 332 calories in 100g and raw turkey has 144 calories.

Is raw beef or raw turkey better for protein?
Both raw beef and raw turkey are high in protein. Raw turkey has 50% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and raw turkey has 21.6g of protein.

Does raw beef or raw turkey contain more potassium?
Both raw beef and raw turkey are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium in 100 grams and raw turkey has 224mg of potassium.