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  6. Turkey breast vs. Pork spare ribs

Turkey breast vs. Pork spare ribs — In-Depth Nutrition Comparison

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How are Turkey breast and Pork spare ribs different?

  • Turkey breast is higher in Phosphorus, however, Pork spare ribs are richer in Vitamin B1, Vitamin B2, Zinc, Vitamin B6, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Saturated Fat from Pork spare ribs is 28% higher.
  • Turkey breast contains 2 times more Magnesium than Pork spare ribs. While Turkey breast contains 24mg of Magnesium, Pork spare ribs contain only 16mg.
  • Turkey breast has less Saturated Fat.

Turkey, all classes, breast, meat and skin, raw and Pork, fresh, spareribs, separable lean and fat, raw are the varieties used in this article.

Infographic

Turkey breast vs Pork spare ribs 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.
Turkey breast
Turkey breast
7
:
3
Pork spare ribs
Pork spare ribs
Contains more Iron +31.9%
Contains more Magnesium +50%
Contains more Phosphorus +31.9%
Contains more Potassium +13.6%
Contains less Sodium -27.2%
Contains more Manganese +80%
Contains more Calcium +15.4%
Contains more Zinc +59.2%
Equal in Copper - 0.08
Equal in Selenium - 22
Turkey breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Pork spare ribs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 35% 12% 61% 22% 11% 69% 27% 2% 120%
Contains more Iron +31.9%
Contains more Magnesium +50%
Contains more Phosphorus +31.9%
Contains more Potassium +13.6%
Contains less Sodium -27.2%
Contains more Manganese +80%
Contains more Calcium +15.4%
Contains more Zinc +59.2%
Equal in Copper - 0.08
Equal in Selenium - 22

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.
Turkey breast
Turkey breast
4
:
7
Pork spare ribs
Pork spare ribs
Contains more Vitamin A +∞%
Contains more Vitamin B3 +11.5%
Contains more Folate +∞%
Contains more Vitamin B12 +10.5%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B6 +19.6%
Equal in Vitamin B5 - 0.625
Equal in Vitamin B12 - 0.38
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%
Pork spare ribs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 69% 0% 80% 58% 88% 38% 133% 0% 48% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +11.5%
Contains more Folate +∞%
Contains more Vitamin B12 +10.5%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +118.3%
Contains more Vitamin B6 +19.6%
Equal in Vitamin B5 - 0.625
Equal in Vitamin B12 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey breast
Turkey breast
2
:
2
Pork spare ribs
Pork spare ribs
Contains more Protein +41.5%
Contains more Water +17.2%
Contains more Fats +233.3%
Contains more Other +32.7%
Turkey breast
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Pork spare ribs
15% 23% 60%
Protein: 15.47 g
Fats: 23.4 g
Carbs: 0 g
Water: 59.75 g
Other: 1.38 g
Contains more Protein +41.5%
Contains more Water +17.2%
Contains more Fats +233.3%
Contains more Other +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey breast
Turkey breast
1
:
2
Pork spare ribs
Pork spare ribs
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +221.1%
Contains more Polyunsaturated fat +138.1%
Turkey breast
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
Pork spare ribs
38% 43% 20%
Saturated Fat: 7.529 g
Monounsaturated Fat: 8.542 g
Polyunsaturated fat: 3.953 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +221.1%
Contains more Polyunsaturated fat +138.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey breast Pork spare ribs Opinion
Protein 21.89g 15.47g Turkey breast
Fats 7.02g 23.4g Pork spare ribs
Calories 157kcal 277kcal Pork spare ribs
Calcium 13mg 15mg Pork spare ribs
Iron 1.2mg 0.91mg Turkey breast
Magnesium 24mg 16mg Turkey breast
Phosphorus 186mg 141mg Turkey breast
Potassium 275mg 242mg Turkey breast
Sodium 59mg 81mg Turkey breast
Zinc 1.57mg 2.5mg Pork spare ribs
Copper 0.074mg 0.08mg Pork spare ribs
Manganese 0.018mg 0.01mg Turkey breast
Selenium 22.4µg 22µg Turkey breast
Vitamin A 6IU 0IU Turkey breast
Vitamin A RAE 2µg 0µg Turkey breast
Vitamin E 0.37mg Pork spare ribs
Vitamin D 91IU Pork spare ribs
Vitamin D 2.3µg Pork spare ribs
Vitamin B1 0.058mg 0.319mg Pork spare ribs
Vitamin B2 0.115mg 0.251mg Pork spare ribs
Vitamin B3 5.2mg 4.662mg Turkey breast
Vitamin B5 0.621mg 0.625mg Pork spare ribs
Vitamin B6 0.48mg 0.574mg Pork spare ribs
Folate 7µg 0µg Turkey breast
Vitamin B12 0.42µg 0.38µg Turkey breast
Tryptophan 0.242mg 0.163mg Turkey breast
Threonine 0.957mg 0.695mg Turkey breast
Isoleucine 1.099mg 0.761mg Turkey breast
Leucine 1.704mg 1.318mg Turkey breast
Lysine 1.996mg 1.435mg Turkey breast
Methionine 0.616mg 0.426mg Turkey breast
Phenylalanine 0.857mg 0.65mg Turkey breast
Valine 1.141mg 0.809mg Turkey breast
Histidine 0.66mg 0.668mg Pork spare ribs
Cholesterol 65mg 80mg Turkey breast
Trans Fat 0.222g Turkey breast
Saturated Fat 1.91g 7.529g Turkey breast
Omega-3 - DHA 0.01g 0g Turkey breast
Omega-3 - DPA 0.01g 0g Turkey breast
Monounsaturated Fat 2.66g 8.542g Pork spare ribs
Polyunsaturated fat 1.66g 3.953g Pork spare ribs
Omega-6 - Eicosadienoic acid 0.079g Pork spare ribs
Omega-6 - Linoleic acid 3.146g Pork spare ribs
Omega-3 - ALA 0.081g Pork spare ribs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Pork spare ribs
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
29%
Turkey breast
43%
Pork spare ribs
Minerals Daily Need Coverage Score
37%
Turkey breast
36%
Pork spare ribs

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 - 22mg)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 5.619g)
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.
Which food is richer in vitamins?
?
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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Pork spare ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167853/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.