Turkey vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Turkey, all classes, liver, cooked, simmered is higher in more vitamins & minerals
Calories (kcal)
Turkey 189
Beef 151
Protein (g)
Turkey 27.0
Beef 11.7
Carbs (g)
Turkey 0
Beef 1.48
Fat (g)
Turkey 8.18
Beef 10.5
Fiber (g)
Turkey 0
Beef 0
Quick answers
Which has more protein?
Turkey, all classes, liver, cooked, simmered — 27.0g vs 11.7g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, brain, cooked, simmered — 151 vs 189 kcal per 100g.
Which is more nutrient-dense?
Turkey, all classes, liver, cooked, simmered 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 | Turkey | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 189 kcal | 151 kcal | +25% |
| Macronutrients | |||
| Water | 64.0 g | 74.9 g | -15% |
| Protein | 27.0 g | 11.7 g | +131% |
| Total lipid (fat) | 8.18 g | 10.5 g | -22% |
| Carbohydrate, by difference | 0 g | 1.48 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.30 g | 2.39 g | -4% |
| Fatty acids, total monounsaturated | 1.04 g | 1.88 g | -45% |
| Fatty acids, total trans | 0.058 g | 0.510 g | -89% |
| Cholesterol | 648 mg | 3100 mg | -79% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 22.6 mg | 10.5 mg | +115% |
| Thiamin (Vitamin B1) | 0.256 mg | 0.069 mg | +271% |
| Riboflavin (Vitamin B2) | 2.69 mg | 0.217 mg | +1138% |
| Niacin (Vitamin B3) | 11.1 mg | 3.62 mg | +206% |
| Pantothenic acid (Vitamin B5) | 4.35 mg | 1.21 mg | +260% |
| Vitamin B-6 — Pyridoxine | 0.882 mg | 0.143 mg | +517% |
| Biotin (Vitamin B7) | 691 ug | 5.00 ug | +13720% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 220 mg | 491 mg | -55% |
| Vitamin B-12 — Cobalamin | 28.2 ug | 10.1 ug | +179% |
| Vitamin A, RAE | 10751 ug | 6.00 ug | +179083% |
| Carotene, beta | 0 ug | 70.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.150 mg | 1.67 mg | -91% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 9.00 mg | +111% |
| Iron, Fe | 1.79 mg | 2.30 mg | -22% |
| Magnesium, Mg | 26.0 mg | 12.0 mg | +117% |
| Phosphorus, P | 312 mg | 335 mg | -7% |
| Potassium, K | 153 mg | 244 mg | -37% |
| Sodium, Na | 98.0 mg | 108 mg | -9% |
| Zinc, Zn | 4.53 mg | 1.09 mg | +316% |
| Copper, Cu | 1.05 mg | 0.230 mg | +355% |
| Manganese, Mn | 0.331 mg | 0.028 mg | +1082% |
| Selenium, Se | 102 ug | 21.8 ug | +369% |
| Other Nutrients | |||
| Energy | 791 kj | 630 kj | +26% |
| Ash | 1.47 g | 1.46 g | +1% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 691 ug | 5.00 ug | +13720% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 691 ug | 5.00 ug | +13720% |
| Betaine | 2.40 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 10751 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 35836 IU | 117 IU | +30529% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | 0.060 mg | +17% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.100 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.006 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.019 g | 0.029 g | -34% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.04 g | 0.974 g | +6% |
| SFA 17:0 (Margaric acid) | 0.021 g | 0.032 g | -34% |
| SFA 18:0 (Stearic acid) | 1.20 g | 1.30 g | -8% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.018 g | -67% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.035 g | -91% |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.053 g | 0.023 g | +130% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.052 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.952 g | 1.67 g | -43% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.911 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | 0.193 g | -84% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.17 g | 1.63 g | +33% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.47 g | 0.039 g | +3672% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.45 g | — | |
| PUFA 18:2 CLAs | 0.003 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.033 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.012 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.011 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.024 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.024 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.489 g | 0.355 g | +38% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.016 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.028 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | 0.383 g | -94% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.053 g | 0.855 g | -94% |
| Fatty acids, total trans-monoenoic | 0.042 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.041 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.015 g | — | |
| Fatty acids, total trans-polyenoic | 0.015 g | — | |
| Tryptophan (EAA) | 0.294 g | — | |
| Threonine (EAA) | 0.976 g | — | |
| Isoleucine (EAA, BCAA) | 0.767 g | — | |
| Leucine (EAA, BCAA) | 1.94 g | — | |
| Lysine (EAA) | 2.04 g | — | |
| Methionine (EAA) | 0.681 g | — | |
| Cystine (conditionally essential) | 0.314 g | — | |
| Phenylalanine (EAA) | 0.994 g | — | |
| Tyrosine (conditionally essential) | 0.854 g | — | |
| Valine (EAA, BCAA) | 0.950 g | — | |
| Arginine (conditionally essential) | 1.58 g | — | |
| Histidine (EAA) | 0.589 g | — | |
| Alanine | 1.49 g | — | |
| Aspartic acid | 2.10 g | — | |
| Glutamic acid | 3.52 g | — | |
| Glycine (conditionally essential) | 1.46 g | — | |
| Proline (conditionally essential) | 1.64 g | — | |
| Serine | 1.16 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 13.0 mg | — | |
| Choline from phosphatidylcholine | 170 mg | — | |
| Choline from phosphocholine | 2.90 mg | — | |
| Choline from sphingomyelin | 26.0 mg | — | |
| Free Choline | 9.70 mg | — | |
| Total Choline | 220 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turkey, all classes, liver, cooked, simmered nutrition facts Beef, variety meats and by-products, brain, cooked, simmered nutrition facts Compare other foods →
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