Beef vs. Turkey

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

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

  • Both beef and turkey are high in calories, potassium and protein.
  • Beef is a great source of iron.
  • Turkey has 10.5 times less trans fat than beef.
  • Turkey has more niacin, however, beef contains more Vitamin B12.
Detailed nutritional comparison of 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Turkey src

Here's an infographic summarizing the nutritional differences between beef and turkey. marks particularly rich nutrients.


Calories and Carbs

calories

Both beef and turkey are high in calories. Beef has 47% more calories than turkey - beef has 277 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, beef is much lighter in protein, much heavier in fat and similar to turkey for carbs. Beef has a macronutrient ratio of 38:0:62 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Turkey
Protein 38% 63%
Carbohydrates ~ ~
Fat 62% 37%
Alcohol ~ ~

carbohydrates

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



Protein

protein

Both beef and turkey are high in protein. Turkey has 12% more protein than beef - beef has 25.4g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Beef is high in saturated fat and turkey has 71% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Turkey has 10.5 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and turkey has 0.1g of trans fat.

cholesterol

Beef and turkey contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.

Vitamins

Vitamin A

Beef and turkey contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.

Vitamin D

Beef and turkey contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.

Vitamin E

Beef and turkey contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

Beef and turkey contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

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

Beef Turkey
Thiamin 0.051 MG 0.045 MG
Riboflavin 0.176 MG 0.281 MG
Niacin 4.537 MG 9.573 MG
Pantothenic acid 0.658 MG 0.948 MG
Vitamin B6 0.336 MG 0.616 MG
Folate 11 UG 9 UG
Vitamin B12 2.9 UG 1.02 UG

Minerals

calcium

Beef has 150% more calcium than turkey - beef has 35mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Beef is a great source of iron and it has 106% more iron than turkey - beef has 2.3mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both beef and turkey are high in potassium. Beef has 15% more potassium than turkey - beef has 275mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Beef Turkey
alpha linoleic acid 0.056 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.056 G 0.129 G

omega 6s

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

Beef Turkey
other omega 6 ~ 0.01 G
linoleic acid 0.39 G 1.873 G
Total 0.39 G 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .

Cooked Beef g

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Cooked Turkey g

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G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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Vitamins and Minerals
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iron
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thiamin (Vit B1)
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niacin (Vit B3)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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copper
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G Water G
G Starch G
G Alcohol G