Beef vs. Raw Turkey
Nutrition comparison of Cooked 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
cooked
beef
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and raw turkey:
- Both beef and raw turkey are high in calories, potassium and protein.
- Beef has more Vitamin B12.
- Beef is a great source of iron.
- Raw turkey has 17.8 times less trans fat than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and raw turkey are high in calories. Beef has 92% more calories than raw turkey - beef has 277 calories per 100 grams and raw turkey has 144 calories.
For macronutrient ratios, beef is much lighter in protein, much heavier in fat and similar to raw turkey for carbs. Beef has a macronutrient ratio of 38:0:62 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Raw Turkey | |
|---|---|---|
| Protein | 38% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and beef are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Raw turkey and beef contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and raw turkey are high in protein. Beef has 17% more protein than raw turkey - beef has 25.4g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Beef is high in saturated fat and raw turkey has 80% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Raw turkey has 17.8 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and raw turkey has 0.06g of trans fat.
cholesterol
Beef and raw turkey contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and raw turkey has 72mg of cholesterol.
Vitamins
Vitamin A
Beef and raw turkey contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.
Vitamin D
Beef and raw turkey contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and raw turkey has 12iu of Vitamin D.
Vitamin E
Beef and raw turkey contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Beef and raw turkey contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Beef has more Vitamin B12. Both beef and raw turkey contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Beef | Raw Turkey | |
|---|---|---|
| Thiamin | 0.051 MG | 0.048 MG |
| Riboflavin | 0.176 MG | 0.185 MG |
| Niacin | 4.537 MG | 7.631 MG |
| Pantothenic acid | 0.658 MG | 0.811 MG |
| Vitamin B6 | 0.336 MG | 0.599 MG |
| Folate | 11 UG | 7 UG |
| Vitamin B12 | 2.9 UG | 1.22 UG |
Minerals
calcium
Beef has 218% more calcium than raw turkey - beef has 35mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Beef is a great source of iron and it has 162% more iron than raw turkey - beef has 2.3mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both beef and raw turkey are high in potassium. Beef has 23% more potassium than raw turkey - beef has 275mg 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 beef and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Beef | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.079 G |
| DHA | ~ | 0.003 G |
| EPA | ~ | 0.002 G |
| DPA | ~ | 0.004 G |
| Total | 0.056 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than beef per 100 grams.
| Beef | Raw Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 0.39 G | 1.307 G |
| Total | 0.39 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Cooked Beef g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or raw turkey contain more calories in 100 grams?Both beef and raw turkey are high in calories. Beef has 90% more calories than raw turkey - beef has 277 calories in 100g and raw turkey has 144 calories.
Is beef or raw turkey better for protein?
Both beef and raw turkey are high in protein. Beef has 20% more protein than raw turkey - beef has 25.4g of protein per 100 grams and raw turkey has 21.6g of protein.
Does beef or raw turkey contain more potassium?
Both beef and raw turkey are high in potassium. Beef has 20% more potassium than raw turkey - beef has 275mg of potassium in 100 grams and raw turkey has 224mg of potassium.