Beef vs Turkey
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles is higher in more vitamins & minerals
Calories (kcal)
Beef 155
Turkey 220
Protein (g)
Beef 22.8
Turkey 27.1
Carbs (g)
Beef 0
Turkey 0
Fat (g)
Beef 6.39
Turkey 11.6
Fiber (g)
Beef —
Turkey —
Quick answers
Which has more protein?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 27.1g vs 22.8g per 100g.
Which has fewer calories?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw — 155 vs 220 kcal per 100g.
Which is more nutrient-dense?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Turkey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 155 kcal | 220 kcal | -30% |
| Macronutrients | |||
| Water | 69.9 g | 61.1 g | +14% |
| Protein | 22.8 g | 27.1 g | -16% |
| Total lipid (fat) | 6.39 g | 11.6 g | -45% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.56 g | 2.97 g | -14% |
| Fatty acids, total monounsaturated | 2.71 g | 3.78 g | -28% |
| Fatty acids, total trans | 0.306 g | 0.144 g | +113% |
| Cholesterol | 58.0 mg | 104 mg | -44% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.053 mg | 0.088 mg | -40% |
| Riboflavin (Vitamin B2) | 0.202 mg | 0.262 mg | -23% |
| Niacin (Vitamin B3) | 6.88 mg | 8.09 mg | -15% |
| Pantothenic acid (Vitamin B5) | 0.360 mg | 1.40 mg | -74% |
| Vitamin B-6 — Pyridoxine | 0.575 mg | 0.497 mg | +16% |
| Choline, total | 56.3 mg | 78.7 mg | -28% |
| Vitamin B-12 — Cobalamin | 1.72 ug | 1.90 ug | -9% |
| Vitamin A, RAE | — | 30.0 ug | |
| Vitamin E (alpha-tocopherol) | 0.250 mg | 0.180 mg | +39% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 31.0 mg | -52% |
| Iron, Fe | 1.90 mg | 1.56 mg | +22% |
| Magnesium, Mg | 11.3 mg | 29.1 mg | -61% |
| Phosphorus, P | 206 mg | 259 mg | -20% |
| Potassium, K | 282 mg | 304 mg | -7% |
| Sodium, Na | 45.0 mg | 90.0 mg | -50% |
| Zinc, Zn | 3.76 mg | 3.77 mg | = |
| Copper, Cu | 0.043 mg | 0.166 mg | -74% |
| Manganese, Mn | 0.002 mg | 0.010 mg | -80% |
| Selenium, Se | 21.3 ug | 28.4 ug | -25% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 149 kcal | 213 kcal | -30% |
| Energy (Atwater Specific Factors) | 155 kcal | 220 kcal | -30% |
| Energy | 648 kj | 922 kj | -30% |
| Nitrogen | — | 4.34 g | |
| Total fat (NLEA) | 5.93 g | 10.4 g | -43% |
| Ash | 1.01 g | 1.27 g | -20% |
| Choline, free | 0.700 mg | 2.60 mg | -73% |
| Choline, from phosphocholine | 44.0 mg | 1.60 mg | +2650% |
| Choline, from phosphotidyl choline | 0.700 mg | 65.5 mg | -99% |
| Choline, from glycerophosphocholine | 5.70 mg | 0.900 mg | +533% |
| Choline, from sphingomyelin | 5.20 mg | 8.10 mg | -36% |
| Betaine | 10.0 mg | 12.3 mg | -19% |
| Retinol | — | 30.0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | 0.190 mg | -89% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.110 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| 25-hydroxycholecalciferol | 0.260 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0.003 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.001 g | |
| SFA 10:0 (Capric acid) | 0.006 g | 0.005 g | +20% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.015 g | -67% |
| SFA 14:0 (Myristic acid) | 0.168 g | 0.093 g | +81% |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | 0.014 g | +93% |
| SFA 16:0 (Palmitic acid) | 1.50 g | 2.02 g | -26% |
| SFA 17:0 (Margaric acid) | 0.069 g | 0.027 g | +156% |
| SFA 18:0 (Stearic acid) | 0.773 g | 0.774 g | = |
| SFA 20:0 (Arachidic acid) | 0.004 g | 0.010 g | -60% |
| SFA 22:0 (Behenic acid) | — | 0.003 g | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0.001 g | +300% |
| MUFA 14:1 c | 0.040 g | 0.017 g | +135% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.211 g | 0.372 g | -43% |
| MUFA 17:1 (Heptadecenoic acid) | 0.054 g | 0.020 g | +170% |
| MUFA 17:1 c | 0.054 g | 0.020 g | +170% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.39 g | 3.33 g | -28% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | 0.041 g | -73% |
| MUFA 20:1 c | 0.011 g | 0.041 g | -73% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.002 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | 0.364 g | 3.49 g | -90% |
| PUFA 18:2 c | 0.281 g | 3.07 g | -91% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.259 g | 3.05 g | -92% |
| PUFA 18:2 CLAs | 0.022 g | 0.020 g | +10% |
| PUFA 18:3 c | 0.009 g | 0.184 g | -95% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.009 g | 0.175 g | -95% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.009 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.001 g | |
| PUFA 20:2 c | 0.001 g | 0.020 g | -95% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.020 g | -95% |
| PUFA 20:3 c | 0.013 g | 0.016 g | -19% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.002 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | 0.014 g | -7% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.048 g | 0.165 g | -71% |
| PUFA 20:4c | 0.048 g | 0.165 g | -71% |
| PUFA 20:5c | 0.003 g | 0.004 g | -25% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0.004 g | -25% |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | 0.008 g | 0.016 g | -50% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.031 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0.016 g | -50% |
| PUFA 22:6 c | 0 g | 0.011 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.011 g | -100% |
| Fatty acids, total trans-monoenoic | 0.276 g | 0.106 g | +160% |
| TFA 16:1 t | 0.015 g | 0.007 g | +114% |
| TFA 18:1 t | 0.261 g | 0.099 g | +164% |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | 0.030 g | 0.038 g | -21% |
| TFA 18:2 t not further defined | 0.030 g | 0.038 g | -21% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw nutrition facts Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles nutrition facts Compare other foods →
Dig deeper — biggest differences
Manganese, Mn -80% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Pantothenic acid (Vitamin B5) -74% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Copper, Cu -74% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Magnesium, Mg -61% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw
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