Raw Beef vs. Turkey
Nutrition comparison of Raw 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
raw beef
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and turkey:
- Both raw beef and turkey are high in calories, potassium and protein.
- Turkey has more niacin, pantothenic acid and Vitamin B6.
- 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and turkey are high in calories. Raw beef has 76% more calories than turkey - raw beef has 332 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to turkey for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Turkey | |
|---|---|---|
| Protein | 18% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and raw beef are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and turkey are high in protein. Turkey has 99% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and turkey has 82% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Turkey has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Raw beef has 28% less cholesterol than turkey - raw beef has 78mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin A
Raw beef and turkey contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Raw beef and turkey contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.
Vitamin E
Raw beef and turkey contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Raw beef and turkey contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more niacin, pantothenic acid and Vitamin B6. Both raw beef and turkey contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Raw Beef | Turkey | |
|---|---|---|
| Thiamin | 0.044 MG | 0.045 MG |
| Riboflavin | 0.151 MG | 0.281 MG |
| Niacin | 3.382 MG | 9.573 MG |
| Pantothenic acid | 0.395 MG | 0.948 MG |
| Vitamin B6 | 0.278 MG | 0.616 MG |
| Folate | 9 UG | 9 UG |
| Vitamin B12 | 2.07 UG | 1.02 UG |
Minerals
calcium
Raw beef has 71% more calcium than turkey - raw beef has 24mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Raw beef has 50% more iron than turkey - raw beef has 1.6mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both raw beef and 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 turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and turkey contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.084 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 0.577 G | 1.873 G |
| Total | 0.577 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.
Raw Beef g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 turkey contain more calories in 100 grams?Both raw beef and turkey are high in calories. Raw beef has 80% more calories than turkey - raw beef has 332 calories in 100g and turkey has 189 calories.
Is raw beef or turkey better for protein?
Both raw beef and turkey are high in protein. Turkey has 100% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and turkey has 28.6g of protein.
Does raw beef or turkey contain more potassium?
Both raw beef and 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 turkey has 239mg of potassium.