95% Lean Ground Beef (Raw)vsTurkey Breast (Raw)
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Turkey Breast (Raw)
Go with Turkey Breast (Raw) at just 102 kcal per 100g — 26% fewer calories.
95% Lean Ground Beef (Raw) will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk.
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Turkey Breast (Raw) is the heart-friendlier option with lower saturated fat.
95% Lean Ground Beef (Raw) provides 346mg of potassium per 100g — important for muscle function and hydration.
95% Lean Ground Beef (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Turkey Breast (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 102kcal5% | +35kcal |
| Protein | 21g43% | 22g43% | <0.1g |
| Total Fat | 5.0g6% | 1.7g2% | +3.3g |
| Saturated Fat | 2.2g11% | 0.54g3% | +1.6g |
| Trans Fat | 0.22g | <0.1g | +0.20g |
| Cholesterol | 62mg21% | 54mg18% | +8.0mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.10mcg1% | 0.10mcg1% | — |
| Vitamin E | 0.17mg1% | <0.1mg0% | +0.11mg |
| Vitamin K | 0.30mcg0% | 0mcg0% | +0.30mcg |
| Vitamin B6 | 0.39mg23% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 2.2mcg93% | 0.63mcg26% | +1.6mcg |
| Folate | 5.0mcg1% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 5.5mg34% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 206mg9% | <0.1mg |
| Calcium | 9.0mg1% | 14mg1% | <0.1mg |
| Iron | 2.4mg13% | 0.54mg3% | +1.8mg |
| Potassium | 346mg7% | 242mg5% | +104mg |
| Phosphorus | 198mg16% | 236mg19% | <0.1mg |
| Magnesium | 22mg5% | 25mg6% | <0.1mg |
| Zinc | 5.1mg46% | 1.3mg12% | +3.8mg |
| Copper | <0.1mg9% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Selenium | 17mcg32% | 23mcg41% | <0.1mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is significantly lower in calories at just 102 kcal per 100g compared to 137 kcal for 95% Lean Ground Beef (Raw) — that's 34% fewer calories, making Turkey Breast (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with 95% Lean Ground Beef (Raw) providing 21.4g and Turkey Breast (Raw) providing 21.5g per 100g.
Fat: 95% Lean Ground Beef (Raw) has more fat (5g vs 1.66g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Turkey Breast (Raw) has less saturated fat (0.536g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (95% Lean Ground Beef (Raw): 0.3mcg vs 0mcg), Vitamin B12 (95% Lean Ground Beef (Raw): 2.24mcg vs 0.63mcg), Vitamin E (95% Lean Ground Beef (Raw): 0.17mg vs 0.06mg).
Key Minerals: Notable mineral differences include Iron (95% Lean Ground Beef (Raw): 2.38mg vs 0.54mg), Zinc (95% Lean Ground Beef (Raw): 5.09mg vs 1.3mg), Sodium (Turkey Breast (Raw): 206mg vs 66mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Turkey Breast (Raw) fits a low-fat diet. 95% Lean Ground Beef (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 21.4g for 95% Lean Ground Beef (Raw).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 137 kcal.
- Is 95% Lean Ground Beef (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 5g.