Turkey bacon vs Pork bacon - Health impact and Nutrition Comparison

SUMMARY

Both pork bacon and turkey bacon are high in protein because they are meat products.

Turkey bacon has nearly twice as few calories as regular bacon.

Pork bacon contains more saturated fats but has a lower cholesterol content. Turkey bacon is higher in minerals, particularly sodium.

Both of these products are high in B complex vitamins. In addition, turkey bacon contains folate, lacking in regular bacon.

INTRODUCTION

Bacon is an inseparable part of American breakfast and one of the most favorite foods of many Americans. It is usually made from pork. However, related products such as turkey bacon are available.

Bacon is processed meat. It is cured, which involves soaking it in a solution of nitrates, salt, and occasionally sugar. After that, bacon is usually smoked (1). These procedures preserve the meat and its red color and contribute to its unique taste.

Many people consider turkey bacon a healthier alternative to traditional pork bacon. Here we will compare these two with the focus on nutrition, health impact, and accessibility.

NUTRITION

Protein and carbohydrates

Bacon can be considered as an animal protein source. Turkey bacon has more of it than pork bacon. A 100g serving of turkey bacon provides 15.9g of protein, whereas the same amount of pork bacon contains 12.6g.

Both of these types of bacon have a low carbohydrate content. Most bacon, whether made from turkey or pork, contains added sugar. However, turkey bacon has less sugar than traditional bacon.

Calories and fats

Turkey bacon has fewer calories and fats than pork bacon since turkey is leaner than pork belly. The calories present in 100g of turkey bacon are 226, while the pork bacon contains 417 calories.

The turkey bacon has 8.776g less saturated fats than the pork bacon. In contrast, pork bacon has a significantly lower cholesterol level. Turkey bacon has 20 mg more cholesterol than regular bacon (2).

Vitamins

Both of these products are high in B complex vitamins. Cobalamin (B12), pantothenic acid (B5), and riboflavin (B2) are all much higher in turkey bacon. It also contains folate, which is missing from pork bacon.

On the other hand, pork bacon contains more vitamin E and B1.

Vitamin A, B3, and B6 are all found in identical amounts in both of them.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Turkey bacon

5

:

7

Pork bacon

Contains more Vitamin B2 +192.6%

Contains more Vitamin B5 +21.6%

Contains more Folate +∞%

Contains more Vitamin B12 +138%

Contains more Vitamin E +290.9%

Contains more Vitamin B1 +820%

Equal in Vitamin A - 37

Equal in Vitamin B3 - 4.022

Equal in Vitamin B6 - 0.266

Turkey bacon

Pork bacon

Contains more Vitamin B2 +192.6%

Contains more Vitamin B5 +21.6%

Contains more Folate +∞%

Contains more Vitamin B12 +138%

Contains more Vitamin E +290.9%

Contains more Vitamin B1 +820%

Equal in Vitamin A - 37

Equal in Vitamin B3 - 4.022

Equal in Vitamin B6 - 0.266

Minerals

In general, turkey bacon is richer in minerals. It has higher Iron, Zinc, Potassium, Magnesium, and Phosphorus levels. Pork contains more selenium, a mineral that has been linked to cancer prevention (3). Furthermore, pork bacon has a lower sodium level: the difference in sodium content between the two types of bacon is 407 mg.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Turkey bacon

7

:

1

Pork bacon

Contains more Calcium +1500%

Contains more Iron +241.5%

Contains more Magnesium +33.3%

Contains more Phosphorus +54.2%

Contains more Potassium +76.3%

Contains more Zinc +115.3%

Contains more Copper +61.9%

Contains less Sodium -38.1%

Turkey bacon

Pork bacon

Contains more Calcium +1500%

Contains more Iron +241.5%

Contains more Magnesium +33.3%

Contains more Phosphorus +54.2%

Contains more Potassium +76.3%

Contains more Zinc +115.3%

Contains more Copper +61.9%

Contains less Sodium -38.1%

HEALTH IMPACT

Cardiovascular health

Bacon, as a processed meat product, should be consumed in moderation. Eating this type of meat raises the risk of heart disease and stroke by 42% (4).

Turkey bacon has a high salt content, which is harmful. Sodium raises blood pressure, which can cause major heart problems (4). Additionally, pork bacon’s high saturated fat content may increase blood amount of low-density lipoprotein (LDL), which is a serious risk factor for cardiovascular disease (5).

Diabetes

For people with diabetes, bacon is a difficult choice. As we all know, it's high in fat and salt, which can raise blood sugar levels. Bacon and other processed-meat products in excess can raise the risk of type 2 diabetes by 19% (6).

Cancer

Curing, smoking, salting, and adding chemical preservatives are all methods for preserving processed meat. These chemicals include nitrites and nitrates, which keep meat fresh, as well as heterocyclic and polycyclic amines, which are formed when meat is cooked at high temperatures.

Sodium nitrate, which is added to practically all forms of bacon, kills microorganisms and improves its flavor. Sodium nitrate can create nitrosamine at high temperatures, which is linked to gastric cancer (7).

The World Health Organization has categorized bacon as a Group 1 carcinogen (8). The more processed meat you eat, such as bacon, the more likely you are to get colorectal, stomach (9), and breast cancer (10). Bacon is also listed as a high sodium-containing product. In several studies, sodium intake in the diet has been linked to lung cancer (11).

The most effective way to reduce the carcinogenic compounds in bacon is the switching of the cooking method. Microwaving the bacon reduces nitrosamine production (12).

WHICH BACON TO EAT

Many different types of bacon can be found in local stores, but it is important to choose the right one because, as you already know, it can be a health hazard.

When selecting bacon for your meals, keep the following things in mind:

• Choose the one with the least amount of fat.
• Choose the thinly sliced bacon. More sodium, fat, and calories are found in thick cuts. It should be cooked at high temperatures, which leads to a higher amount of nitrone in thick cuts.
• Keep an eye on the sodium content.

The best pork bacon list

• Nature's Rancher Applewood Smoked Uncured Bacon

• Vande Rose Farms Applewood Smoked Artisan Dry Cured Bacon

• Applegate Naturals Hickory Smoked Uncured Sunday Bacon

• Market Pantry Hardwood Smoked Classic Cut Bacon

• Smithfield All Natural Uncured Hickory Smoked Bacon

The best turkey bacon list

• Applegate Uncured Turkey Bacon

• Oscar Mayer Original Turkey Bacon

• Trader Joe’s Uncured Turkey Bacon

• Wellshire Farms Organic Turkey Bacon

• Butterball Thin and Crispy Turkey Bacon

References

1. BACON - DO YOU KNOW HOW IT IS MADE?
2. https://foodstruct.com/compare/turkey-bacon-vs-pork-bacon
3. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.471.6585&rep=rep1&type=pdf
4. https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-blood-pressure
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492032/
6. Eating processed meats may raise risk of heart disease and diabetes
7. https://pubmed.ncbi.nlm.nih.gov/26633477/
8. https://monographs.iarc.who.int/wp-content/uploads/2018/06/mono114.pdf
9. https://pubmed.ncbi.nlm.nih.gov/30979076/
10. https://pubmed.ncbi.nlm.nih.gov/30183083/
11. https://pubmed.ncbi.nlm.nih.gov/33569292/
12. https://pubmed.ncbi.nlm.nih.gov/26542769/