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

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Summary of differences between Pork shoulder and Turkey leg

  • Pork shoulder has more Vitamin B1, Vitamin B12, Vitamin B3, and Monounsaturated Fat, while Turkey leg has more Iron, Vitamin B5, and Copper.
  • Pork shoulder covers your daily need of Vitamin B1 58% more than Turkey leg.
  • Pork shoulder contains 4 times more Monounsaturated Fat than Turkey leg. While Pork shoulder contains 8.01g of Monounsaturated Fat, Turkey leg contains only 2.06g.
  • The amount of Saturated Fat in Turkey leg is lower.

These are the specific foods used in this comparison Pork, fresh, shoulder, whole, separable lean and fat, raw and Turkey, all classes, leg, meat and skin, raw.

Infographic

Pork shoulder vs Turkey leg 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.
Contains more Potassium +10.6%
Contains less Sodium -12.2%
Contains more Calcium +13.3%
Contains more Iron +63.8%
Contains more Magnesium +16.7%
Contains more Zinc +14.4%
Contains more Copper +69%
Contains more Manganese +100%
Equal in Phosphorus - 177
Equal in Potassium - 273
Equal in Selenium - 26.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Contains more Potassium +10.6%
Contains less Sodium -12.2%
Contains more Calcium +13.3%
Contains more Iron +63.8%
Contains more Magnesium +16.7%
Contains more Zinc +14.4%
Contains more Copper +69%
Contains more Manganese +100%
Equal in Phosphorus - 177
Equal in Potassium - 273
Equal in Selenium - 26.4

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.
:
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +896.1%
Contains more Vitamin B2 +30.3%
Contains more Vitamin B3 +30.1%
Contains more Vitamin B12 +89.7%
Contains more Vitamin B5 +51.6%
Contains more Folate +100%
Equal in Vitamin B6 - 0.34
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%
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% 20% 49% 56% 66% 79% 8% 49% 0%
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +896.1%
Contains more Vitamin B2 +30.3%
Contains more Vitamin B3 +30.1%
Contains more Vitamin B12 +89.7%
Contains more Vitamin B5 +51.6%
Contains more Folate +100%
Equal in Vitamin B6 - 0.34

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +167.7%
Contains more Protein +13.7%
Contains more Water +13.5%
Contains more Other +29.6%
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Contains more Fats +167.7%
Contains more Protein +13.7%
Contains more Water +13.5%
Contains more Other +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +288.8%
Contains less Saturated Fat -67%
Equal in Polyunsaturated fat - 1.83
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
Contains more Monounsaturated Fat +288.8%
Contains less Saturated Fat -67%
Equal in Polyunsaturated fat - 1.83

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 leg
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pork shoulder Turkey leg Opinion
Protein 17.18g 19.54g Turkey leg
Fats 17.99g 6.72g Pork shoulder
Calories 236kcal 144kcal Pork shoulder
Calcium 15mg 17mg Turkey leg
Iron 1.05mg 1.72mg Turkey leg
Magnesium 18mg 21mg Turkey leg
Phosphorus 182mg 177mg Pork shoulder
Potassium 302mg 273mg Pork shoulder
Sodium 65mg 74mg Pork shoulder
Zinc 2.7mg 3.09mg Turkey leg
Copper 0.084mg 0.142mg Turkey leg
Manganese 0.011mg 0.022mg Turkey leg
Selenium 25.5µg 26.4µg Turkey leg
Vitamin A 7IU 3IU Pork shoulder
Vitamin A RAE 2µg 1µg Pork shoulder
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 0.077mg Pork shoulder
Vitamin B2 0.275mg 0.211mg Pork shoulder
Vitamin B3 3.833mg 2.947mg Pork shoulder
Vitamin B5 0.719mg 1.09mg Turkey leg
Vitamin B6 0.348mg 0.34mg Pork shoulder
Folate 5µg 10µg Turkey leg
Vitamin B12 0.74µg 0.39µg Pork shoulder
Tryptophan 0.208mg 0.219mg Turkey leg
Threonine 0.768mg 0.861mg Turkey leg
Isoleucine 0.781mg 0.998mg Turkey leg
Leucine 1.36mg 1.537mg Turkey leg
Lysine 1.531mg 1.809mg Turkey leg
Methionine 0.441mg 0.557mg Turkey leg
Phenylalanine 0.681mg 0.769mg Turkey leg
Valine 0.921mg 1.028mg Turkey leg
Histidine 0.656mg 0.598mg Pork shoulder
Cholesterol 71mg 71mg
Saturated Fat 6.24g 2.06g Turkey leg
Omega-3 - DHA 0g 0.03g Turkey leg
Omega-3 - DPA 0g 0.02g Turkey leg
Monounsaturated Fat 8.01g 2.06g Pork shoulder
Polyunsaturated fat 1.92g 1.83g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Turkey leg
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
27%
Turkey leg
Minerals Daily Need Coverage Score
41%
Pork shoulder
47%
Turkey leg

Comparison summary

Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Turkey leg
Turkey leg is lower in Saturated Fat (difference - 4.18g)
Which food is richer in minerals?
Turkey leg
Turkey leg is relatively richer in minerals
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (71 mg)
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 ($)

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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.