Turkey vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Turkey, whole, giblets, cooked, simmered is higher in more vitamins & minerals
Calories (kcal)
Turkey 173
Beef 151
Protein (g)
Turkey 26.4
Beef 11.7
Carbs (g)
Turkey 0
Beef 1.48
Fat (g)
Turkey 6.61
Beef 10.5
Fiber (g)
Turkey 0
Beef 0
Quick answers
Which has more protein?
Turkey, whole, giblets, cooked, simmered — 26.4g vs 11.7g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, brain, cooked, simmered — 151 vs 173 kcal per 100g.
Which is more nutrient-dense?
Turkey, whole, giblets, 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 | 173 kcal | 151 kcal | +15% |
| Macronutrients | |||
| Water | 66.7 g | 74.9 g | -11% |
| Protein | 26.4 g | 11.7 g | +127% |
| Total lipid (fat) | 6.61 g | 10.5 g | -37% |
| Carbohydrate, by difference | 0 g | 1.48 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.73 g | 2.39 g | -28% |
| Fatty acids, total monounsaturated | 1.04 g | 1.88 g | -45% |
| Fatty acids, total trans | 0.045 g | 0.510 g | -91% |
| Cholesterol | 521 mg | 3100 mg | -83% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 10.5 mg | -100% |
| Thiamin (Vitamin B1) | 0.171 mg | 0.069 mg | +148% |
| Riboflavin (Vitamin B2) | 1.54 mg | 0.217 mg | +611% |
| Niacin (Vitamin B3) | 8.65 mg | 3.62 mg | +139% |
| Pantothenic acid (Vitamin B5) | 2.33 mg | 1.21 mg | +93% |
| Vitamin B-6 — Pyridoxine | 0.546 mg | 0.143 mg | +282% |
| Biotin (Vitamin B7) | 303 ug | 5.00 ug | +5960% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 156 mg | 491 mg | -68% |
| Vitamin B-12 — Cobalamin | 15.9 ug | 10.1 ug | +57% |
| Vitamin A, RAE | 4619 ug | 6.00 ug | +76883% |
| Carotene, beta | 0 ug | 70.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.130 mg | 1.67 mg | -92% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 9.00 mg | +100% |
| Iron, Fe | 3.39 mg | 2.30 mg | +47% |
| Magnesium, Mg | 25.0 mg | 12.0 mg | +108% |
| Phosphorus, P | 249 mg | 335 mg | -26% |
| Potassium, K | 177 mg | 244 mg | -27% |
| Sodium, Na | 117 mg | 108 mg | +8% |
| Zinc, Zn | 4.29 mg | 1.09 mg | +294% |
| Copper, Cu | 0.692 mg | 0.230 mg | +201% |
| Manganese, Mn | 0.202 mg | 0.028 mg | +621% |
| Selenium, Se | 71.1 ug | 21.8 ug | +226% |
| Other Nutrients | |||
| Energy | 722 kj | 630 kj | +15% |
| Ash | 1.18 g | 1.46 g | -19% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 303 ug | 5.00 ug | +5960% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 303 ug | 5.00 ug | +5960% |
| Betaine | 2.30 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 4619 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 15397 IU | 117 IU | +13060% |
| 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) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.080 mg | 0.060 mg | +33% |
| 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 | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 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) | 0.019 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.032 g | 0.029 g | +10% |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.892 g | 0.974 g | -8% |
| SFA 17:0 (Margaric acid) | 0.016 g | 0.032 g | -50% |
| SFA 18:0 (Stearic acid) | 0.744 g | 1.30 g | -43% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.018 g | -72% |
| 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) | 0.002 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.063 g | 0.023 g | +174% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.062 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.951 g | 1.67 g | -43% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.918 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 g | 0.193 g | -90% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.54 g | 1.63 g | -6% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.08 g | 0.039 g | +2679% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.07 g | — | |
| PUFA 18:2 CLAs | 0.002 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.033 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.032 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 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) | 0.014 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.014 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.306 g | 0.355 g | -14% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.010 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.027 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.016 g | 0.383 g | -96% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.027 g | 0.855 g | -97% |
| Fatty acids, total trans-monoenoic | 0.035 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| TFA 18:1 t | 0.033 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.011 g | — | |
| Fatty acids, total trans-polyenoic | 0.011 g | — | |
| Tryptophan (EAA) | 0.267 g | — | |
| Threonine (EAA) | 0.885 g | — | |
| Isoleucine (EAA, BCAA) | 0.696 g | — | |
| Leucine (EAA, BCAA) | 1.76 g | — | |
| Lysine (EAA) | 1.85 g | — | |
| Methionine (EAA) | 0.618 g | — | |
| Cystine (conditionally essential) | 0.284 g | — | |
| Phenylalanine (EAA) | 0.901 g | — | |
| Tyrosine (conditionally essential) | 0.774 g | — | |
| Valine (EAA, BCAA) | 0.862 g | — | |
| Arginine (conditionally essential) | 1.43 g | — | |
| Histidine (EAA) | 0.534 g | — | |
| Alanine | 1.35 g | — | |
| Aspartic acid | 1.90 g | — | |
| Glutamic acid | 3.19 g | — | |
| Glycine (conditionally essential) | 1.32 g | — | |
| Proline (conditionally essential) | 1.49 g | — | |
| Serine | 1.05 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 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, whole, giblets, cooked, simmered nutrition facts Beef, variety meats and by-products, brain, cooked, simmered nutrition facts Compare other foods →
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