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Pork vs. Turkey breast — In-Depth Nutrition Comparison

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Summary of differences between pork and turkey breast

  • The amount of vitamin B1, selenium, vitamin B2, vitamin B12, phosphorus, zinc, and monounsaturated fat in pork is higher than in turkey breast.
  • Pork covers your daily need for vitamin B1, 68% more than turkey breast.
  • Pork contains 3 times more vitamin B2 than turkey breast. While pork contains 0.321mg of vitamin B2, turkey breast contains only 0.115mg.
  • The amount of saturated fat in turkey breast is lower.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Turkey, all classes, breast, meat, and skin, raw.

Infographic

Pork vs Turkey breast 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.
Pork
Pork
6
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%
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 MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +46.2%
Contains more PotassiumPotassium +53.8%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +32.3%
Contains more SeleniumSelenium +102.2%
Contains more IronIron +37.9%
Contains more ManganeseManganese +100%
~equal in Copper ~0.074mg
~equal in Sodium ~59mg

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.
Pork
Pork
8
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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% 0.67% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1412.1%
Contains more Vitamin B2Vitamin B2 +179.1%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more CholineCholine +∞%
Contains more FolateFolate +40%
~equal in Vitamin A ~2µg
~equal in Vitamin B3 ~5.2mg
~equal in Vitamin B6 ~0.48mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Turkey breast DV% diff.
Vitamin B1 0.877mg 0.058mg 68%
Selenium 45.3µg 22.4µg 42%
Choline 93.9mg 17%
Vitamin B2 0.321mg 0.115mg 16%
Saturated fat 5.23g 1.91g 15%
Vitamin B12 0.7µg 0.42µg 12%
Fats 13.92g 7.02g 11%
Protein 27.32g 21.89g 11%
Monounsaturated fat 6.19g 2.66g 9%
Phosphorus 246mg 186mg 9%
Vitamin D 1.3µg 7%
Vitamin D 53IU 7%
Zinc 2.39mg 1.57mg 7%
Cholesterol 80mg 65mg 5%
Calories 242kcal 157kcal 4%
Potassium 423mg 275mg 4%
Iron 0.87mg 1.2mg 4%
Polyunsaturated fat 1.2g 1.66g 3%
Vitamin E 0.29mg 2%
Vitamin B5 0.698mg 0.621mg 2%
Magnesium 28mg 24mg 1%
Calcium 19mg 13mg 1%
Folate 5µg 7µg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin B6 0.464mg 0.48mg 1%
Vitamin B3 5.037mg 5.2mg 1%
Copper 0.073mg 0.074mg 0%
Sodium 62mg 59mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.009mg 0.018mg 0%
Tryptophan 0.338mg 0.242mg 0%
Threonine 1.234mg 0.957mg 0%
Isoleucine 1.26mg 1.099mg 0%
Leucine 2.177mg 1.704mg 0%
Lysine 2.446mg 1.996mg 0%
Methionine 0.712mg 0.616mg 0%
Phenylalanine 1.086mg 0.857mg 0%
Valine 1.473mg 1.141mg 0%
Histidine 1.067mg 0.66mg 0%
Omega-3 - DHA 0g 0.01g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 ProteinProtein +24.8%
Contains more FatsFats +98.3%
Contains more WaterWater +21%
Contains more OtherOther +16.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
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
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 +132.7%
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +38.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.