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  6. Pork leg vs. Turkey breast

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

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How are pork leg and turkey breast different?

  • Pork leg is higher in vitamin B1, fats, selenium, vitamin B12, and vitamin B2; however, turkey breast is richer in protein and vitamin B6.
  • Daily need coverage for vitamin B1 for pork leg is 56% higher.
  • Pork leg contains 3 times more saturated fat than turkey breast. While pork leg contains 6.54g of saturated fat, turkey breast contains only 1.91g.

Pork, fresh, leg (ham), whole, separable lean, and fat, raw and Turkey, all classes, breast, meat, and skin, raw are the varieties used in this article.

Infographic

Pork leg vs Turkey breast infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Contains more PotassiumPotassium +14.5%
Contains more ZincZinc +22.9%
Contains less SodiumSodium -20.3%
Contains more ManganeseManganese +27.8%
Contains more SeleniumSelenium +31.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +160%
Contains more IronIron +41.2%
Contains more CopperCopper +13.8%
~equal in Phosphorus ~186mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 7.5% 0% 0% 184% 46% 86% 41% 93% 79% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0% 15% 27% 98% 37% 111% 53% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1169%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin B12Vitamin B12 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B6Vitamin B6 +19.7%
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.621mg
~equal in Vitamin K ~µg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Pork leg Turkey breast DV% diff.
Vitamin B1 0.736mg 0.058mg 57%
Saturated fat 6.54g 1.91g 21%
Fats 18.87g 7.02g 18%
Monounsaturated fat 8.38g 2.66g 14%
Selenium 29.4µg 22.4µg 13%
Protein 17.43g 21.89g 9%
Vitamin B12 0.63µg 0.42µg 9%
Vitamin B2 0.2mg 0.115mg 7%
Vitamin B6 0.401mg 0.48mg 6%
Calories 245kcal 157kcal 4%
Iron 0.85mg 1.2mg 4%
Vitamin B3 4.574mg 5.2mg 4%
Cholesterol 73mg 65mg 3%
Vitamin D* 20 IU 3%
Vitamin D 0.5µg 3%
Zinc 1.93mg 1.57mg 3%
Phosphorus 199mg 186mg 2%
Polyunsaturated fat 2.01g 1.66g 2%
Vitamin C 0.7mg 0mg 1%
Magnesium 20mg 24mg 1%
Calcium 5mg 13mg 1%
Potassium 315mg 275mg 1%
Copper 0.065mg 0.074mg 1%
Sodium 47mg 59mg 1%
Vitamin B5 0.685mg 0.621mg 1%
Protein per 100 calories 7.1g 14g N/A
Calories per 10 g protein 141kcal 72kcal N/A
Weight per 100 calories 41g 64g N/A
Unsaturated / Saturated Fat ratio 1.6 2.3 N/A
Vitamin A 0µg 2µg 0%
Manganese 0.023mg 0.018mg 0%
Folate 7µg 7µg 0%
Tryptophan 0.208mg 0.242mg 0%
Threonine 0.776mg 0.957mg 0%
Isoleucine 0.787mg 1.099mg 0%
Leucine 1.376mg 1.704mg 0%
Lysine 1.55mg 1.996mg 0%
Methionine 0.444mg 0.616mg 0%
Phenylalanine 0.689mg 0.857mg 0%
Valine 0.931mg 1.141mg 0%
Histidine 0.659mg 0.66mg 0%
Omega-3 (DHA) 0.01g N/A
Omega-3 (DPA) 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more FatsFats +168.8%
Contains more ProteinProtein +25.6%
Contains more WaterWater +12.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Contains more Mono. FatMonounsaturated fat +215%
Contains more Poly. FatPolyunsaturated fat +21.1%
Contains less Sat. FatSaturated fat -70.8%

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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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients
  2. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.