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

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Differences between Pork loin and Turkey breast

  • Pork loin is higher in Vitamin B1, Selenium, Vitamin B2, and Monounsaturated Fat, however, Turkey breast is richer in Iron.
  • Pork loin's daily need coverage for Vitamin B1 is 70% higher.
  • Pork loin has 2 times more Saturated Fat than Turkey breast. While Pork loin has 4.36g of Saturated Fat, Turkey breast has only 1.91g.

The food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, raw and Turkey, all classes, breast, meat and skin, raw.

Infographic

Pork loin vs Turkey breast 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
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 CalciumCalcium +38.5%
Contains more PotassiumPotassium +29.5%
Contains less SodiumSodium -15.3%
Contains more SeleniumSelenium +48.2%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +51.9%
Contains more CopperCopper +32.1%
Contains more ManganeseManganese +63.6%
~equal in Zinc ~1.57mg
~equal in Phosphorus ~186mg

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 2% 0.42% 4.2% 15% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
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% 0.36% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1453.4%
Contains more Vitamin B2Vitamin B2 +115.7%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B12Vitamin B12 +26.2%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more FolateFolate +600%
~equal in Vitamin B6 ~0.48mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 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 +79.2%
Contains more ProteinProtein +10.9%
Contains more OtherOther +36.8%
~equal in Carbs ~0g
~equal in Water ~70.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 12%
Saturated Fat: Sat. Fat 4.36 g
Monounsaturated Fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 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 +110.9%
Contains less Sat. FatSaturated Fat -56.2%
Contains more Poly. FatPolyunsaturated fat +23.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork loin Turkey breast Opinion
Calories 198kcal 157kcal Pork loin
Protein 19.74g 21.89g Turkey breast
Fats 12.58g 7.02g Pork loin
Vitamin C 0.6mg 0mg Pork loin
Cholesterol 63mg 65mg Pork loin
Vitamin D 21IU Pork loin
Magnesium 21mg 24mg Turkey breast
Calcium 18mg 13mg Pork loin
Potassium 356mg 275mg Pork loin
Iron 0.79mg 1.2mg Turkey breast
Copper 0.056mg 0.074mg Turkey breast
Zinc 1.74mg 1.57mg Pork loin
Phosphorus 197mg 186mg Pork loin
Sodium 50mg 59mg Pork loin
Vitamin A 7IU 6IU Pork loin
Vitamin A 2µg 2µg
Vitamin E 0.21mg Pork loin
Vitamin D 0.5µg Pork loin
Manganese 0.011mg 0.018mg Turkey breast
Selenium 33.2µg 22.4µg Pork loin
Vitamin B1 0.901mg 0.058mg Pork loin
Vitamin B2 0.248mg 0.115mg Pork loin
Vitamin B3 4.58mg 5.2mg Turkey breast
Vitamin B5 0.723mg 0.621mg Pork loin
Vitamin B6 0.472mg 0.48mg Turkey breast
Vitamin B12 0.53µg 0.42µg Pork loin
Folate 1µg 7µg Turkey breast
Choline 69.7mg Pork loin
Saturated Fat 4.36g 1.91g Turkey breast
Monounsaturated Fat 5.61g 2.66g Pork loin
Polyunsaturated fat 1.34g 1.66g Turkey breast
Tryptophan 0.244mg 0.242mg Pork loin
Threonine 0.891mg 0.957mg Turkey breast
Isoleucine 0.91mg 1.099mg Turkey breast
Leucine 1.572mg 1.704mg Turkey breast
Lysine 1.766mg 1.996mg Turkey breast
Methionine 0.514mg 0.616mg Turkey breast
Phenylalanine 0.785mg 0.857mg Turkey breast
Valine 1.064mg 1.141mg Turkey breast
Histidine 0.77mg 0.66mg Pork loin
Omega-3 - DHA 0g 0.01g Turkey breast
Omega-3 - DPA 0g 0.01g Turkey breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Turkey breast
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
50%
Pork loin
27%
Turkey breast
Minerals Daily Need Coverage Score
42%
Pork loin
37%
Turkey breast

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 2.45g)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Pork loin
Pork loin is relatively richer in vitamins
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 ($)
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.

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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.