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  6. Turkey meat vs. Pork leg

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

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The main differences between Turkey meat and Pork leg

  • Turkey meat is richer in Vitamin B3, Vitamin B6, Vitamin B12, Vitamin B2, and Vitamin B5, yet Pork leg is richer in Vitamin B1.
  • Daily need coverage for Vitamin B1 from Pork leg is 58% higher.
  • Turkey meat contains 2 times more Vitamin B3 than Pork leg. Turkey meat contains 9.573mg of Vitamin B3, while Pork leg contains 4.574mg.
  • Pork leg contains less Cholesterol.

Food types used in this article are Turkey, whole, meat and skin, cooked, roasted and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Turkey meat vs Pork 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.
Turkey meat
Turkey meat
7
:
3
Pork leg
Pork leg
Contains more Calcium +180%
Contains more Iron +28.2%
Contains more Magnesium +50%
Contains more Phosphorus +12.1%
Contains more Zinc +28.5%
Contains more Copper +43.1%
Contains more Potassium +31.8%
Contains less Sodium -54.4%
Contains more Manganese +64.3%
Equal in Selenium - 29.4
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Contains more Calcium +180%
Contains more Iron +28.2%
Contains more Magnesium +50%
Contains more Phosphorus +12.1%
Contains more Zinc +28.5%
Contains more Copper +43.1%
Contains more Potassium +31.8%
Contains less Sodium -54.4%
Contains more Manganese +64.3%
Equal in Selenium - 29.4

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.
Turkey meat
Turkey meat
9
:
3
Pork leg
Pork leg
Contains more Vitamin A +457.1%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +53.6%
Contains more Folate +28.6%
Contains more Vitamin B12 +61.9%
Contains more Vitamin D +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1535.6%
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 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% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
Contains more Vitamin A +457.1%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +53.6%
Contains more Folate +28.6%
Contains more Vitamin B12 +61.9%
Contains more Vitamin D +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1535.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
3
:
2
Pork leg
Pork leg
Contains more Protein +63.8%
Contains more Carbs +∞%
Contains more Fats +155.3%
Contains more Other +156.3%
Equal in Water - 62.47
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 leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more Protein +63.8%
Contains more Carbs +∞%
Contains more Fats +155.3%
Contains more Other +156.3%
Equal in Water - 62.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Pork leg
Pork leg
Contains less Saturated Fat -67%
Contains more Monounsaturated Fat +216.6%
Equal in Polyunsaturated fat - 2.01
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Contains less Saturated Fat -67%
Contains more Monounsaturated Fat +216.6%
Equal in Polyunsaturated fat - 2.01

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

All nutrients comparison - raw data values

Nutrient Turkey meat Pork leg Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 17.43g Turkey meat
Fats 7.39g 18.87g Pork leg
Carbs 0.06g 0g Turkey meat
Calories 189kcal 245kcal Pork leg
Calcium 14mg 5mg Turkey meat
Iron 1.09mg 0.85mg Turkey meat
Magnesium 30mg 20mg Turkey meat
Phosphorus 223mg 199mg Turkey meat
Potassium 239mg 315mg Pork leg
Sodium 103mg 47mg Pork leg
Zinc 2.48mg 1.93mg Turkey meat
Copper 0.093mg 0.065mg Turkey meat
Manganese 0.014mg 0.023mg Pork leg
Selenium 29.8µg 29.4µg Turkey meat
Vitamin A 39IU 7IU Turkey meat
Vitamin A RAE 12µg 0µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU 20IU Pork leg
Vitamin D 0.4µg 0.5µg Pork leg
Vitamin C 0mg 0.7mg Pork leg
Vitamin B1 0.045mg 0.736mg Pork leg
Vitamin B2 0.281mg 0.2mg Turkey meat
Vitamin B3 9.573mg 4.574mg Turkey meat
Vitamin B5 0.948mg 0.685mg Turkey meat
Vitamin B6 0.616mg 0.401mg Turkey meat
Folate 9µg 7µg Turkey meat
Vitamin B12 1.02µg 0.63µg Turkey meat
Tryptophan 0.291mg 0.208mg Turkey meat
Threonine 1.004mg 0.776mg Turkey meat
Isoleucine 0.796mg 0.787mg Turkey meat
Leucine 1.925mg 1.376mg Turkey meat
Lysine 2.282mg 1.55mg Turkey meat
Methionine 0.724mg 0.444mg Turkey meat
Phenylalanine 0.903mg 0.689mg Turkey meat
Valine 0.902mg 0.931mg Pork leg
Histidine 0.749mg 0.659mg Turkey meat
Cholesterol 109mg 73mg Pork leg
Trans Fat 0.101g Pork leg
Saturated Fat 2.155g 6.54g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 2.647g 8.38g Pork leg
Polyunsaturated fat 2.119g 2.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g 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 leg
Low Fats diet ok
Low Carbs diet ok
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%
Turkey meat
46%
Pork leg
Minerals Daily Need Coverage Score
46%
Turkey meat
40%
Pork leg

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 4.385g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 36mg)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.