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  6. Turkey meat vs. Pork Meat

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

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What are the differences between Turkey meat and Pork Meat?

  • Turkey meat is higher in Vitamin B12, and Vitamin B3, yet Pork Meat is higher in Vitamin B1, Selenium, Vitamin B6, Vitamin B2, Phosphorus, and Potassium.
  • Pork Meat's daily need coverage for Vitamin B1 is 75% more.
  • Turkey meat has 2 times more Saturated Fat than Pork Meat. While Turkey meat has 2.155g of Saturated Fat, Pork Meat has only 1.198g.

We used Turkey, whole, meat and skin, cooked, roasted and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types in this article.

Infographic

Turkey meat vs Pork 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.
Turkey meat
Turkey meat
4
:
6
Pork Meat
Pork Meat
Contains more Calcium +133.3%
Contains more Phosphorus +19.7%
Contains more Potassium +76.2%
Contains less Sodium -44.7%
Contains more Copper +19.4%
Contains more Selenium +28.2%
Equal in Iron - 1.15
Equal in Magnesium - 29
Equal in Zinc - 2.42
Equal in Manganese - 0.013
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +133.3%
Contains more Phosphorus +19.7%
Contains more Potassium +76.2%
Contains less Sodium -44.7%
Contains more Copper +19.4%
Contains more Selenium +28.2%
Equal in Iron - 1.15
Equal in Magnesium - 29
Equal in Zinc - 2.42
Equal in Manganese - 0.013

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 meat
Turkey meat
5
:
5
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin D +100%
Contains more Vitamin B3 +28.8%
Contains more Folate +∞%
Contains more Vitamin B12 +78.9%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +2011.1%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B6 +20%
Equal in Vitamin B5 - 1.012
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%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +100%
Contains more Vitamin B3 +28.8%
Contains more Folate +∞%
Contains more Vitamin B12 +78.9%
Contains more Vitamin E +14.3%
Contains more Vitamin B1 +2011.1%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B6 +20%
Equal in Vitamin B5 - 1.012

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
3
:
2
Pork Meat
Pork Meat
Contains more Fats +110.5%
Contains more Carbs +∞%
Contains more Other +81.3%
Equal in Protein - 26.17
Equal in Water - 69.45
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
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +110.5%
Contains more Carbs +∞%
Contains more Other +81.3%
Equal in Protein - 26.17
Equal in Water - 69.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +98.4%
Contains more Polyunsaturated fat +318.8%
Contains less Saturated Fat -44.4%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +98.4%
Contains more Polyunsaturated fat +318.8%
Contains less Saturated Fat -44.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Pork Meat Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 26.17g Turkey meat
Fats 7.39g 3.51g Turkey meat
Carbs 0.06g 0g Turkey meat
Calories 189kcal 143kcal Turkey meat
Calcium 14mg 6mg Turkey meat
Iron 1.09mg 1.15mg Pork Meat
Magnesium 30mg 29mg Turkey meat
Phosphorus 223mg 267mg Pork Meat
Potassium 239mg 421mg Pork Meat
Sodium 103mg 57mg Pork Meat
Zinc 2.48mg 2.42mg Turkey meat
Copper 0.093mg 0.111mg Pork Meat
Manganese 0.014mg 0.013mg Turkey meat
Selenium 29.8µg 38.2µg Pork Meat
Vitamin A 39IU 0IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.08mg Pork Meat
Vitamin D 15IU 10IU Turkey meat
Vitamin D 0.4µg 0.2µg Turkey meat
Vitamin B1 0.045mg 0.95mg Pork Meat
Vitamin B2 0.281mg 0.387mg Pork Meat
Vitamin B3 9.573mg 7.432mg Turkey meat
Vitamin B5 0.948mg 1.012mg Pork Meat
Vitamin B6 0.616mg 0.739mg Pork Meat
Folate 9µg 0µg Turkey meat
Vitamin B12 1.02µg 0.57µg Turkey meat
Tryptophan 0.291mg 0.275mg Turkey meat
Threonine 1.004mg 1.175mg Pork Meat
Isoleucine 0.796mg 1.288mg Pork Meat
Leucine 1.925mg 2.229mg Pork Meat
Lysine 2.282mg 2.427mg Pork Meat
Methionine 0.724mg 0.721mg Turkey meat
Phenylalanine 0.903mg 1.1mg Pork Meat
Valine 0.902mg 1.367mg Pork Meat
Histidine 0.749mg 1.13mg Pork Meat
Cholesterol 109mg 73mg Pork Meat
Trans Fat 0.101g 0.033g Pork Meat
Saturated Fat 2.155g 1.198g Pork Meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 1.334g Turkey meat
Polyunsaturated fat 2.119g 0.506g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g 0.013g Turkey meat
Omega-6 - Linoleic acid 1.841g 0.411g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g 0g Turkey meat
Omega-3 - ALA 0.105g 0.013g 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
Turkey meat Pork Meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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%
Turkey meat
65%
Pork Meat
Minerals Daily Need Coverage Score
46%
Turkey meat
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 0.957g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.