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  6. Pork shoulder vs. Turkey breast

Pork shoulder vs. Turkey breast — In-Depth Nutrition Comparison

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Differences between Pork shoulder and Turkey breast

  • Pork shoulder is higher in Vitamin B1, Vitamin B12, Vitamin B2, Zinc, Selenium, and Monounsaturated Fat, however, Turkey breast is richer in Vitamin B6, and Vitamin B3.
  • Pork shoulder's daily need coverage for Vitamin B1 is 59% higher.
  • Pork shoulder has 3 times more Saturated Fat than Turkey breast. While Pork shoulder has 6.24g of Saturated Fat, Turkey breast has only 1.91g.

The food types used in this comparison are Pork, fresh, shoulder, whole, separable lean and fat, raw and Turkey, all classes, breast, meat and skin, raw.

Infographic

Pork shoulder vs Turkey breast 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 shoulder
Pork shoulder
5
:
5
Turkey breast
Turkey breast
Contains more Calcium +15.4%
Contains more Zinc +72%
Contains more Copper +13.5%
Contains more Selenium +13.8%
Contains more Iron +14.3%
Contains more Magnesium +33.3%
Contains more Manganese +63.6%
Equal in Phosphorus - 186
Equal in Potassium - 275
Equal in Sodium - 59
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Turkey breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Contains more Calcium +15.4%
Contains more Zinc +72%
Contains more Copper +13.5%
Contains more Selenium +13.8%
Contains more Iron +14.3%
Contains more Magnesium +33.3%
Contains more Manganese +63.6%
Equal in Phosphorus - 186
Equal in Potassium - 275
Equal in Sodium - 59

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 shoulder
Pork shoulder
9
:
3
Turkey breast
Turkey breast
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1222.4%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B12 +76.2%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +40%
Pork shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 0%
Turkey breast
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% 0% 0% 15% 27% 98% 38% 111% 6% 53% 0%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1222.4%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B12 +76.2%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork shoulder
Pork shoulder
1
:
3
Turkey breast
Turkey breast
Contains more Fats +156.3%
Contains more Protein +27.4%
Contains more Other +28.4%
Equal in Water - 70.05
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Turkey breast
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more Fats +156.3%
Contains more Protein +27.4%
Contains more Other +28.4%
Equal in Water - 70.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork shoulder
Pork shoulder
2
:
1
Turkey breast
Turkey breast
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated fat +15.7%
Contains less Saturated Fat -69.4%
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Turkey breast
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated fat +15.7%
Contains less Saturated Fat -69.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork shoulder Turkey breast Opinion
Protein 17.18g 21.89g Turkey breast
Fats 17.99g 7.02g Pork shoulder
Calories 236kcal 157kcal Pork shoulder
Calcium 15mg 13mg Pork shoulder
Iron 1.05mg 1.2mg Turkey breast
Magnesium 18mg 24mg Turkey breast
Phosphorus 182mg 186mg Turkey breast
Potassium 302mg 275mg Pork shoulder
Sodium 65mg 59mg Turkey breast
Zinc 2.7mg 1.57mg Pork shoulder
Copper 0.084mg 0.074mg Pork shoulder
Manganese 0.011mg 0.018mg Turkey breast
Selenium 25.5µg 22.4µg Pork shoulder
Vitamin A 7IU 6IU Pork shoulder
Vitamin A RAE 2µg 2µg
Vitamin E 0.19mg Pork shoulder
Vitamin D 70IU Pork shoulder
Vitamin D 1.7µg Pork shoulder
Vitamin C 0.7mg 0mg Pork shoulder
Vitamin B1 0.767mg 0.058mg Pork shoulder
Vitamin B2 0.275mg 0.115mg Pork shoulder
Vitamin B3 3.833mg 5.2mg Turkey breast
Vitamin B5 0.719mg 0.621mg Pork shoulder
Vitamin B6 0.348mg 0.48mg Turkey breast
Folate 5µg 7µg Turkey breast
Vitamin B12 0.74µg 0.42µg Pork shoulder
Tryptophan 0.208mg 0.242mg Turkey breast
Threonine 0.768mg 0.957mg Turkey breast
Isoleucine 0.781mg 1.099mg Turkey breast
Leucine 1.36mg 1.704mg Turkey breast
Lysine 1.531mg 1.996mg Turkey breast
Methionine 0.441mg 0.616mg Turkey breast
Phenylalanine 0.681mg 0.857mg Turkey breast
Valine 0.921mg 1.141mg Turkey breast
Histidine 0.656mg 0.66mg Turkey breast
Cholesterol 71mg 65mg Turkey breast
Saturated Fat 6.24g 1.91g Turkey breast
Omega-3 - DHA 0g 0.01g Turkey breast
Omega-3 - DPA 0g 0.01g Turkey breast
Monounsaturated Fat 8.01g 2.66g Pork shoulder
Polyunsaturated fat 1.92g 1.66g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Turkey breast
Low Fats diet ok
Low Carbs diet Equal
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
50%
Pork shoulder
29%
Turkey breast
Minerals Daily Need Coverage Score
41%
Pork shoulder
37%
Turkey breast

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 4.33g)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/nutrients
  2. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.