Ground beef (90% lean, cooked) vs Ground turkey (cooked)
Both cooked at about 10% fat, very close on calories. Ground beef carries more iron, zinc and B12; ground turkey is a touch higher in protein. Near-interchangeable at matched fat — beef for the minerals and taste, turkey for a slightly leaner-tasting mince.
Ground beef (90% lean, cooked) and Ground turkey (cooked), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Ground beef (90% lean, cooked) · per 100 g | Ground turkey (cooked) · per 100 g | |
|---|---|---|
| Calories | 204 | 203 |
| Protein | 25.2 g | 27.4 g |
| Fat | 10.7 g | 10.4 g |
| Carbs | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Sodium | 75 mg | 78 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 15 mg | 28 mg |
| Folate | 8 µg | 7 µg |
| Iron | 2.8 mg | 1.5 mg |
| Magnesium | 23 mg | 30 mg |
| Niacin | 6 mg | 8.7 mg |
| Phosphorus | 216 mg | 254 mg |
| Potassium | 363 mg | 294 mg |
| Riboflavin | 0.2 mg | 0.2 mg |
| Thiamin | 0 mg | 0.1 mg |
| Vitamin A | 3 µg | 24 µg |
| Vitamin B12 | 2.8 µg | 1.3 µg |
| Vitamin B6 | 0.4 mg | 0.6 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0.2 µg |
| Vitamin E | 0.1 mg | 0.1 mg |
| Vitamin K | 1.1 µg | 0 µg |
| Zinc | 6.3 mg | 3.1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Ground beef (90% lean, cooked) or Ground turkey (cooked) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.