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  6. Turkey leg vs. Pork shoulder

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

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Summary of differences between Turkey leg and Pork shoulder

  • Turkey leg has more Iron, Vitamin B5, and Copper, while Pork shoulder has more Vitamin B1, Vitamin B12, Vitamin B3, and Monounsaturated Fat.
  • Pork shoulder covers your daily need of Vitamin B1 58% more than Turkey leg.
  • Turkey leg contains 2 times more Copper than Pork shoulder. While Turkey leg contains 0.142mg of Copper, Pork shoulder contains only 0.084mg.
  • The amount of Saturated Fat in Turkey leg is lower.

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

Infographic

Turkey leg vs Pork shoulder 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 leg
Turkey leg
7
:
3
Pork shoulder
Pork shoulder
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%
Contains more Potassium +10.6%
Contains less Sodium -12.2%
Equal in Phosphorus - 182
Equal in Selenium - 25.5
Turkey leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
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%
Contains more Potassium +10.6%
Contains less Sodium -12.2%
Equal in Phosphorus - 182
Equal in Selenium - 25.5

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 leg
Turkey leg
2
:
10
Pork shoulder
Pork shoulder
Contains more Vitamin B5 +51.6%
Contains more Folate +100%
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%
Equal in Vitamin B6 - 0.348
Turkey 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% 0% 0% 20% 49% 56% 66% 79% 8% 49% 0%
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%
Contains more Vitamin B5 +51.6%
Contains more Folate +100%
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%
Equal in Vitamin B6 - 0.348

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey leg
Turkey leg
3
:
1
Pork shoulder
Pork shoulder
Contains more Protein +13.7%
Contains more Water +13.5%
Contains more Other +29.6%
Contains more Fats +167.7%
Turkey leg
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more Protein +13.7%
Contains more Water +13.5%
Contains more Other +29.6%
Contains more Fats +167.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey leg
Turkey leg
1
:
2
Pork shoulder
Pork shoulder
Contains less Saturated Fat -67%
Contains more Monounsaturated Fat +288.8%
Equal in Polyunsaturated fat - 1.92
Turkey leg
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains less Saturated Fat -67%
Contains more Monounsaturated Fat +288.8%
Equal in Polyunsaturated fat - 1.92

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey leg Pork shoulder
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 Turkey leg Pork shoulder Opinion
Protein 19.54g 17.18g Turkey leg
Fats 6.72g 17.99g Pork shoulder
Calories 144kcal 236kcal Pork shoulder
Calcium 17mg 15mg Turkey leg
Iron 1.72mg 1.05mg Turkey leg
Magnesium 21mg 18mg Turkey leg
Phosphorus 177mg 182mg Pork shoulder
Potassium 273mg 302mg Pork shoulder
Sodium 74mg 65mg Pork shoulder
Zinc 3.09mg 2.7mg Turkey leg
Copper 0.142mg 0.084mg Turkey leg
Manganese 0.022mg 0.011mg Turkey leg
Selenium 26.4µg 25.5µg Turkey leg
Vitamin A 3IU 7IU Pork shoulder
Vitamin A RAE 1µg 2µg Pork shoulder
Vitamin E 0.19mg Pork shoulder
Vitamin D 70IU Pork shoulder
Vitamin D 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.077mg 0.767mg Pork shoulder
Vitamin B2 0.211mg 0.275mg Pork shoulder
Vitamin B3 2.947mg 3.833mg Pork shoulder
Vitamin B5 1.09mg 0.719mg Turkey leg
Vitamin B6 0.34mg 0.348mg Pork shoulder
Folate 10µg 5µg Turkey leg
Vitamin B12 0.39µg 0.74µg Pork shoulder
Tryptophan 0.219mg 0.208mg Turkey leg
Threonine 0.861mg 0.768mg Turkey leg
Isoleucine 0.998mg 0.781mg Turkey leg
Leucine 1.537mg 1.36mg Turkey leg
Lysine 1.809mg 1.531mg Turkey leg
Methionine 0.557mg 0.441mg Turkey leg
Phenylalanine 0.769mg 0.681mg Turkey leg
Valine 1.028mg 0.921mg Turkey leg
Histidine 0.598mg 0.656mg Pork shoulder
Cholesterol 71mg 71mg
Saturated Fat 2.06g 6.24g Turkey leg
Omega-3 - DHA 0.03g 0g Turkey leg
Omega-3 - DPA 0.02g 0g Turkey leg
Monounsaturated Fat 2.06g 8.01g Pork shoulder
Polyunsaturated fat 1.83g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg Pork shoulder
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
27%
Turkey leg
50%
Pork shoulder
Minerals Daily Need Coverage Score
47%
Turkey leg
41%
Pork shoulder

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. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/nutrients
  2. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.