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Ground turkey vs. Pork — In-Depth Nutrition Comparison

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How are Ground turkey and Pork different?

  • Ground turkey is richer in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Copper, and Iron, while Pork is higher in Vitamin B1, Selenium, and Vitamin B2.
  • Pork covers your daily need of Vitamin B1 67% more than Ground turkey.
  • Ground turkey contains 2 times more Copper than Pork. Ground turkey contains 0.151mg of Copper, while Pork contains 0.073mg.
  • Ground turkey is lower in Saturated Fat.

Ground turkey, cooked and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types were used in this article.

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Ground turkey vs Pork infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.4% 26% 57% 50% 85% 109% 10% 1.4% 170%
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CalciumCalcium +47.4%
Contains more IronIron +74.7%
Contains more CopperCopper +106.8%
Contains more ZincZinc +30.1%
Contains more ManganeseManganese +22.2%
Contains more PotassiumPotassium +43.9%
Contains less SodiumSodium -20.5%
Contains more SeleniumSelenium +45.7%
~equal in Magnesium ~28mg
~equal in Phosphorus ~246mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 2.2% 6% 19% 49% 164% 72% 146% 168% 0% 5.3% 43%
Pork
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin AVitamin A +1028.6%
Contains more Vitamin B3Vitamin B3 +73.2%
Contains more Vitamin B5Vitamin B5 +70.9%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin B12Vitamin B12 +91.4%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +163.6%
Contains more Vitamin DVitamin D +550%
Contains more Vitamin B1Vitamin B1 +1039%
Contains more Vitamin B2Vitamin B2 +52.1%
Contains more CholineCholine +20.1%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 g
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +33.8%
Contains more OtherOther +456.3%
~equal in Protein ~27.32g
~equal in Carbs ~0g
~equal in Water ~57.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 38% 32%
Saturated Fat: Sat. Fat 2.669 g
Monounsaturated Fat: Mono. Fat 3.458 g
Polyunsaturated fat: Poly. Fat 2.917 g
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated Fat -49%
Contains more Poly. FatPolyunsaturated fat +143.1%
Contains more Mono. FatMonounsaturated Fat +79%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ground turkey Pork Opinion
Calories 203kcal 242kcal Pork
Protein 27.37g 27.32g Ground turkey
Fats 10.4g 13.92g Pork
Vitamin C 0mg 0.6mg Pork
Cholesterol 93mg 80mg Pork
Vitamin D 8IU 53IU Pork
Magnesium 30mg 28mg Ground turkey
Calcium 28mg 19mg Ground turkey
Potassium 294mg 423mg Pork
Iron 1.52mg 0.87mg Ground turkey
Copper 0.151mg 0.073mg Ground turkey
Zinc 3.11mg 2.39mg Ground turkey
Phosphorus 254mg 246mg Ground turkey
Sodium 78mg 62mg Pork
Vitamin A 79IU 7IU Ground turkey
Vitamin A 24µg 2µg Ground turkey
Vitamin E 0.11mg 0.29mg Pork
Vitamin D 0.2µg 1.3µg Pork
Manganese 0.011mg 0.009mg Ground turkey
Selenium 31.1µg 45.3µg Pork
Vitamin B1 0.077mg 0.877mg Pork
Vitamin B2 0.211mg 0.321mg Pork
Vitamin B3 8.724mg 5.037mg Ground turkey
Vitamin B5 1.193mg 0.698mg Ground turkey
Vitamin B6 0.633mg 0.464mg Ground turkey
Vitamin B12 1.34µg 0.7µg Ground turkey
Folate 7µg 5µg Ground turkey
Trans Fat 0.134g Pork
Choline 78.2mg 93.9mg Pork
Saturated Fat 2.669g 5.23g Ground turkey
Monounsaturated Fat 3.458g 6.19g Pork
Polyunsaturated fat 2.917g 1.2g Ground turkey
Tryptophan 0.312mg 0.338mg Pork
Threonine 1.258mg 1.234mg Ground turkey
Isoleucine 1.227mg 1.26mg Pork
Leucine 2.262mg 2.177mg Ground turkey
Lysine 2.452mg 2.446mg Ground turkey
Methionine 0.806mg 0.712mg Ground turkey
Phenylalanine 1.068mg 1.086mg Pork
Valine 1.27mg 1.473mg Pork
Histidine 0.811mg 1.067mg Pork
Omega-3 - EPA 0.01g 0g Ground turkey
Omega-3 - DHA 0.009g 0g Ground turkey
Omega-3 - ALA 0.136g Ground turkey
Omega-3 - DPA 0.012g 0g Ground turkey
Omega-3 - Eicosatrienoic acid 0.001g Ground turkey
Omega-6 - Gamma-linoleic acid 0.008g Ground turkey
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Ground turkey
Omega-6 - Eicosadienoic acid 0.019g Ground turkey
Omega-6 - Linoleic acid 2.508g Ground turkey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground turkey Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
52%
Ground turkey
56%
Pork
Minerals Daily Need Coverage Score
54%
Ground turkey
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Ground turkey
Ground turkey is lower in Saturated Fat (difference - 2.561g)
Which food is cheaper?
Ground turkey
Ground turkey is cheaper (difference - $0.8)
Which food is richer in minerals?
Ground turkey
Ground turkey is relatively richer in minerals
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 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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.