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Pork vs. Turkey meat — In-Depth Nutrition Comparison

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How are pork and turkey meat different?

  • Pork is richer in vitamin B1, selenium, and potassium, while turkey meat is higher in vitamin B3, vitamin B12, and vitamin B6.
  • Pork covers your daily need for vitamin B1, 69% more than turkey meat.
  • Pork contains 4 times more vitamin D* than turkey meat. Pork contains 53 IU of vitamin D*, while turkey meat contains 15 IU.
  • Turkey meat is lower in saturated fat.

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Turkey, whole, meat, and skin, cooked, roasted types were used in this article.

Infographic

Pork vs Turkey meat 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
4
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +77%
Contains less SodiumSodium -39.8%
Contains more SeleniumSelenium +52%
Contains more IronIron +25.3%
Contains more CopperCopper +27.4%
Contains more ManganeseManganese +55.6%
~equal in Magnesium ~30mg
~equal in Zinc ~2.48mg
~equal in Phosphorus ~223mg

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
5
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% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
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% 6% 4% 1.4% 11% 65% 179% 57% 142% 128% 0% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +225%
Contains more Vitamin EVitamin E +314.3%
Contains more Vitamin B1Vitamin B1 +1848.9%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +90.1%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin B12Vitamin B12 +45.7%
Contains more FolateFolate +80%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork Turkey meat DV% diff.
Vitamin B1 0.877mg 0.045mg 69%
Selenium 45.3µg 29.8µg 28%
Vitamin B3 5.037mg 9.573mg 28%
Saturated fat 5.23g 2.155g 14%
Vitamin B12 0.7µg 1.02µg 13%
Vitamin B6 0.464mg 0.616mg 12%
Fats 13.92g 7.39g 10%
Cholesterol 80mg 109mg 10%
Monounsaturated fat 6.19g 2.647g 9%
Polyunsaturated fat 1.2g 2.119g 6%
Vitamin D* 53 IU 15 IU 5%
Vitamin D 1.3µg 0.4µg 5%
Potassium 423mg 239mg 5%
Vitamin B5 0.698mg 0.948mg 5%
Calories 242kcal 189kcal 3%
Iron 0.87mg 1.09mg 3%
Phosphorus 246mg 223mg 3%
Vitamin B2 0.321mg 0.281mg 3%
Protein 27.32g 28.55g 2%
Copper 0.073mg 0.093mg 2%
Sodium 62mg 103mg 2%
Vitamin C 0.6mg 0mg 1%
Calcium 19mg 14mg 1%
Zinc 2.39mg 2.48mg 1%
Vitamin A 2µg 12µg 1%
Vitamin E 0.29mg 0.07mg 1%
Folate 5µg 9µg 1%
Choline 93.9mg 87.4mg 1%
Protein per 100 calories 11g 15g N/A
Calories per 10 g protein 89kcal 66kcal N/A
Weight per 100 calories 41g 53g N/A
Unsaturated / Saturated Fat ratio 1.4 2.2 N/A
Net carbs 0g 0.06g N/A
Carbs 0g 0.06g 0%
Magnesium 28mg 30mg 0%
Manganese 0.009mg 0.014mg 0%
Trans fat 0.101g N/A
Tryptophan 0.338mg 0.291mg 0%
Threonine 1.234mg 1.004mg 0%
Isoleucine 1.26mg 0.796mg 0%
Leucine 2.177mg 1.925mg 0%
Lysine 2.446mg 2.282mg 0%
Methionine 0.712mg 0.724mg 0%
Phenylalanine 1.086mg 0.903mg 0%
Valine 1.473mg 0.902mg 0%
Histidine 1.067mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +88.4%
Contains more OtherOther +85.4%
Contains more CarbsCarbs +∞%
~equal in Protein ~28.55g
~equal in Water ~63.52g

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% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated fat +133.8%
Contains less Sat. FatSaturated fat -58.8%
Contains more Poly. FatPolyunsaturated fat +76.6%

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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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.