Raw Beef vs. Turkey

Nutrition comparison of Raw Beef and Cooked 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 cooked turkey (100g each) below using 2020 USDA and NIH data[1].

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

  • Both raw beef and turkey are high in calories, potassium and protein.
  • Turkey has more niacin, pantothenic acid and Vitamin B6.
  • Turkey has signficantly less trans fat than raw beef.
Detailed nutritional comparison of raw beef and 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Raw Beef src
Image of Turkey src

Calories and Carbs

calories

Both raw beef and turkey are high in calories. Raw beef has 76% more calories than turkey - raw beef has 332 calories per 100 grams and turkey has 189 calories.

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

Macro Ratios from Calories:

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

carbohydrates

Both turkey and raw beef are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and raw beef does not contain significant amounts.



Protein

protein

Both raw beef and turkey are high in protein. Turkey has 99% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Raw beef is high in saturated fat and turkey has 82% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Turkey has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and turkey has 0.1g of trans fat.

cholesterol

Raw beef has 28% less cholesterol than turkey - raw beef has 78mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.

Vitamins

Vitamin A

Raw beef and turkey contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.

Vitamin D

Raw beef and turkey contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.

Vitamin E

Raw beef and turkey contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Raw Beef Turkey
Thiamin 0.044 MG 0.045 MG
Riboflavin 0.151 MG 0.281 MG
Niacin 3.382 MG 9.573 MG
Pantothenic acid 0.395 MG 0.948 MG
Vitamin B6 0.278 MG 0.616 MG
Folate 9 UG 9 UG
Vitamin B12 2.07 UG 1.02 UG

Minerals

calcium

Raw beef has 71% more calcium than turkey - raw beef has 24mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Raw beef has 50% more iron than turkey - raw beef has 1.6mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both raw beef and 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 turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Raw Beef Turkey
alpha linoleic acid 0.084 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.084 G 0.129 G

omega 6s

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

Raw Beef Turkey
other omega 6 ~ 0.01 G
linoleic acid 0.577 G 1.873 G
Total 0.577 G 1.883 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Beef or Turkey .

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

Raw Beef g

()
Daily Values (%)

Cooked Turkey g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G