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Pork vs. Turkey leg — In-Depth Nutrition Comparison

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A recap on the differences between pork and turkey leg

  • Pork has more vitamin B1, selenium, vitamin B3, vitamin B12, phosphorus, vitamin B6, and vitamin B2; however, turkey leg is higher in iron and vitamin B5.
  • Pork covers your daily vitamin B1 needs 67% more than turkey leg.
  • Turkey leg contains 3 times less saturated fat than pork. Pork contains 5.23g of saturated fat, while turkey leg contains 2.06g.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Turkey, all classes, leg, meat, and skin, raw.

Infographic

Pork vs Turkey leg 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.
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 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +54.9%
Contains more PhosphorusPhosphorus +39%
Contains less SodiumSodium -16.2%
Contains more SeleniumSelenium +71.6%
Contains more IronIron +97.7%
Contains more CopperCopper +94.5%
Contains more ZincZinc +29.3%
Contains more ManganeseManganese +144.4%

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.
Pork
10
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% 0.33% 0% 0% 19% 49% 55% 65% 78% 49% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1039%
Contains more Vitamin B2Vitamin B2 +52.1%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin B12Vitamin B12 +79.5%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more FolateFolate +100%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Turkey leg DV% diff.
Vitamin B1 0.877mg 0.077mg 67%
Selenium 45.3µg 26.4µg 34%
Choline 93.9mg 17%
Protein 27.32g 19.54g 16%
Saturated fat 5.23g 2.06g 14%
Vitamin B12 0.7µg 0.39µg 13%
Vitamin B3 5.037mg 2.947mg 13%
Iron 0.87mg 1.72mg 11%
Fats 13.92g 6.72g 11%
Vitamin B6 0.464mg 0.34mg 10%
Phosphorus 246mg 177mg 10%
Monounsaturated fat 6.19g 2.06g 10%
Copper 0.073mg 0.142mg 8%
Vitamin B5 0.698mg 1.09mg 8%
Vitamin B2 0.321mg 0.211mg 8%
Vitamin D 53IU 7%
Vitamin D 1.3µg 7%
Zinc 2.39mg 3.09mg 6%
Calories 242kcal 144kcal 5%
Polyunsaturated fat 1.2g 1.83g 4%
Potassium 423mg 273mg 4%
Cholesterol 80mg 71mg 3%
Vitamin E 0.29mg 2%
Magnesium 28mg 21mg 2%
Manganese 0.009mg 0.022mg 1%
Sodium 62mg 74mg 1%
Folate 5µg 10µg 1%
Vitamin C 0.6mg 0mg 1%
Calcium 19mg 17mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.338mg 0.219mg 0%
Threonine 1.234mg 0.861mg 0%
Isoleucine 1.26mg 0.998mg 0%
Leucine 2.177mg 1.537mg 0%
Lysine 2.446mg 1.809mg 0%
Methionine 0.712mg 0.557mg 0%
Phenylalanine 1.086mg 0.769mg 0%
Valine 1.473mg 1.028mg 0%
Histidine 1.067mg 0.598mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Contains more ProteinProtein +39.8%
Contains more FatsFats +107.1%
Contains more WaterWater +25.6%
Contains more OtherOther +18%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
35% 35% 31%
Saturated fat: Sat. Fat 2.06 g
Monounsaturated fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 g
Contains more Mono. FatMonounsaturated fat +200.5%
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +52.5%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.