Raw Beef vs. Raw Turkey
Nutrition comparison of Raw 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
raw beef
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and raw turkey:
- Both raw beef and raw turkey are high in calories, potassium and protein.
- Raw turkey has more niacin and Vitamin B6.
- Raw turkey has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and raw turkey are high in calories. Raw beef has 131% more calories than raw turkey - raw beef has 332 calories per 100 grams and raw turkey has 144 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to raw turkey for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Raw Turkey | |
|---|---|---|
| Protein | 18% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and raw beef are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Raw turkey and raw beef contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and raw turkey are high in protein. Raw turkey has 51% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and raw turkey has 21.6g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and raw turkey has 88% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.
trans fat
Raw turkey has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and raw turkey has 0.06g of trans fat.
cholesterol
Raw beef and raw turkey contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and raw turkey has 72mg of cholesterol.
Vitamins
Vitamin A
Raw beef and raw turkey contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.
Vitamin D
Raw beef and raw turkey contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and raw turkey has 12iu of Vitamin D.
Vitamin E
Raw beef and raw turkey contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and raw turkey has 0.09mg of Vitamin E.
Vitamin K
Raw beef and raw turkey contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Raw turkey has more niacin and Vitamin B6. Both raw beef and raw turkey contain significant amounts of thiamin, riboflavin, pantothenic acid, folate and Vitamin B12.
| Raw Beef | Raw Turkey | |
|---|---|---|
| Thiamin | 0.044 MG | 0.048 MG |
| Riboflavin | 0.151 MG | 0.185 MG |
| Niacin | 3.382 MG | 7.631 MG |
| Pantothenic acid | 0.395 MG | 0.811 MG |
| Vitamin B6 | 0.278 MG | 0.599 MG |
| Folate | 9 UG | 7 UG |
| Vitamin B12 | 2.07 UG | 1.22 UG |
Minerals
calcium
Raw beef has 118% more calcium than raw turkey - raw beef has 24mg of calcium per 100 grams and raw turkey has 11mg of calcium.
iron
Raw beef has 91% more iron than raw turkey - raw beef has 1.6mg of iron per 100 grams and raw turkey has 0.86mg of iron.
potassium
Both raw beef and raw turkey are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg 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 raw beef and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.079 G |
| DHA | ~ | 0.003 G |
| EPA | ~ | 0.002 G |
| DPA | ~ | 0.004 G |
| Total | 0.084 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, raw turkey has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Raw Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 0.577 G | 1.307 G |
| Total | 0.577 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) .
Raw 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw beef or raw turkey contain more calories in 100 grams?Both raw beef and raw turkey are high in calories. Raw beef has 130% more calories than raw turkey - raw beef has 332 calories in 100g and raw turkey has 144 calories.
Is raw beef or raw turkey better for protein?
Both raw beef and raw turkey are high in protein. Raw turkey has 50% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and raw turkey has 21.6g of protein.
Does raw beef or raw turkey contain more potassium?
Both raw beef and raw turkey are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium in 100 grams and raw turkey has 224mg of potassium.