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  6. Pork leg vs. Turkey meat

Pork leg vs. Turkey meat — In-Depth Nutrition Comparison

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The main differences between Pork leg and Turkey meat

  • Pork leg is richer in Vitamin B1, yet Turkey meat is richer in Vitamin B3, Vitamin B6, Vitamin B12, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin B1 from Pork leg is 58% higher.
  • Pork leg contains 3 times more Saturated Fat than Turkey meat. Pork leg contains 6.54g of Saturated Fat, while Turkey meat contains 2.155g.

Food types used in this article are Pork, fresh, leg (ham), whole, separable lean and fat, raw and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Pork leg vs Turkey meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork leg
Pork leg
3
:
7
Turkey meat
Turkey meat
Contains more Potassium +31.8%
Contains less Sodium -54.4%
Contains more Manganese +64.3%
Contains more Calcium +180%
Contains more Iron +28.2%
Contains more Magnesium +50%
Contains more Phosphorus +12.1%
Contains more Zinc +28.5%
Contains more Copper +43.1%
Equal in Selenium - 29.8
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Potassium +31.8%
Contains less Sodium -54.4%
Contains more Manganese +64.3%
Contains more Calcium +180%
Contains more Iron +28.2%
Contains more Magnesium +50%
Contains more Phosphorus +12.1%
Contains more Zinc +28.5%
Contains more Copper +43.1%
Equal in Selenium - 29.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork leg
Pork leg
3
:
9
Turkey meat
Turkey meat
Contains more Vitamin D +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1535.6%
Contains more Vitamin A +457.1%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +53.6%
Contains more Folate +28.6%
Contains more Vitamin B12 +61.9%
Pork leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin D +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1535.6%
Contains more Vitamin A +457.1%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +53.6%
Contains more Folate +28.6%
Contains more Vitamin B12 +61.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork leg
Pork leg
2
:
3
Turkey meat
Turkey meat
Contains more Fats +155.3%
Contains more Other +156.3%
Contains more Protein +63.8%
Contains more Carbs +∞%
Equal in Water - 63.52
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +155.3%
Contains more Other +156.3%
Contains more Protein +63.8%
Contains more Carbs +∞%
Equal in Water - 63.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork leg
Pork leg
1
:
2
Turkey meat
Turkey meat
Contains more Monounsaturated Fat +216.6%
Contains less Saturated Fat -67%
Equal in Polyunsaturated fat - 2.119
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +216.6%
Contains less Saturated Fat -67%
Equal in Polyunsaturated fat - 2.119

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork leg Turkey meat
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pork leg Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 17.43g 28.55g Turkey meat
Fats 18.87g 7.39g Pork leg
Carbs 0g 0.06g Turkey meat
Calories 245kcal 189kcal Pork leg
Calcium 5mg 14mg Turkey meat
Iron 0.85mg 1.09mg Turkey meat
Magnesium 20mg 30mg Turkey meat
Phosphorus 199mg 223mg Turkey meat
Potassium 315mg 239mg Pork leg
Sodium 47mg 103mg Pork leg
Zinc 1.93mg 2.48mg Turkey meat
Copper 0.065mg 0.093mg Turkey meat
Manganese 0.023mg 0.014mg Pork leg
Selenium 29.4µg 29.8µg Turkey meat
Vitamin A 7IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 20IU 15IU Pork leg
Vitamin D 0.5µg 0.4µg Pork leg
Vitamin C 0.7mg 0mg Pork leg
Vitamin B1 0.736mg 0.045mg Pork leg
Vitamin B2 0.2mg 0.281mg Turkey meat
Vitamin B3 4.574mg 9.573mg Turkey meat
Vitamin B5 0.685mg 0.948mg Turkey meat
Vitamin B6 0.401mg 0.616mg Turkey meat
Folate 7µg 9µg Turkey meat
Vitamin B12 0.63µg 1.02µg Turkey meat
Tryptophan 0.208mg 0.291mg Turkey meat
Threonine 0.776mg 1.004mg Turkey meat
Isoleucine 0.787mg 0.796mg Turkey meat
Leucine 1.376mg 1.925mg Turkey meat
Lysine 1.55mg 2.282mg Turkey meat
Methionine 0.444mg 0.724mg Turkey meat
Phenylalanine 0.689mg 0.903mg Turkey meat
Valine 0.931mg 0.902mg Pork leg
Histidine 0.659mg 0.749mg Turkey meat
Cholesterol 73mg 109mg Pork leg
Trans Fat 0.101g Pork leg
Saturated Fat 6.54g 2.155g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 8.38g 2.647g Pork leg
Polyunsaturated fat 2.01g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Pork leg
50%
Turkey meat
Minerals Daily Need Coverage Score
40%
Pork leg
46%
Turkey meat

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 4.385g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 36mg)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients
  2. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.