Turkey bacon vs. Pork bacon — Health Impact and Nutrition Comparison

Macronutrients and Calories

In this section, we will be comparing the nutritional values of unprepared, cured pork bacon and unprepared turkey bacon. 

The serving sizes of turkey bacon and pork bacon are similar and are around 14-28 grams. 

To make the comparison easier, we will be comparing 100-gram servings of each. 

As can be seen from the macronutrient composition charts below, pork bacon is slightly more nutrient-dense, containing 44% water, while turkey bacon contains 62%. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turkey bacon

4

:

1

Pork bacon

Contains more Protein +26.3%

Contains more Carbs +47.7%

Contains more Water +39.8%

Contains more Other +57.1%

Contains more Fats +134.4%

Turkey bacon

Protein: 15.94 g

Fats: 16.93 g

Carbs: 1.89 g

Water: 61.83 g

Other: 3.41 g

Pork bacon

Protein: 12.62 g

Fats: 39.69 g

Carbs: 1.28 g

Water: 44.24 g

Other: 2.17 g

Contains more Protein +26.3%

Contains more Carbs +47.7%

Contains more Water +39.8%

Contains more Other +57.1%

Contains more Fats +134.4%

Fats

Pork bacon contains significantly more fats than turkey bacon. Per 100-gram serving of turkey bacon, there are 16.93 grams of fats, while the same serving of pork bacon contains 39.69 grams of fats. 

If we take a look at the fat type comparison below, we can see that most of the fat found in both is monounsaturated fat. Pork bacon contains slightly more proportion of saturated fat than turkey bacon. In grams, turkey bacon contains 8.776g less saturated fats in a 100-gram serving than pork bacon. 

In contrast, pork bacon has lower cholesterol levels. Turkey bacon has 20 mg more cholesterol than regular bacon per 100-gram serving.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turkey bacon

1

:

2

Pork bacon

Contains less Saturated Fat -66%

Contains more Monounsaturated Fat +180.2%

Contains more Polyunsaturated fat +37.3%

Turkey bacon

Saturated Fat: 4.52 g

Monounsaturated Fat: 6.223 g

Polyunsaturated fat: 4.699 g

Pork bacon

Saturated Fat: 13.296 g

Monounsaturated Fat: 17.439 g

Polyunsaturated fat: 6.454 g

Contains less Saturated Fat -66%

Contains more Monounsaturated Fat +180.2%

Contains more Polyunsaturated fat +37.3%

Vitamins

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

On the other hand, pork bacon contains much more vitamin B1 than turkey bacon.

Vitamin B3 and vitamin B6 are all found in the same amounts in both turkey bacon and pork bacon.

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.

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, and Phosphorus levels. 

Pork contains slightly more selenium, a mineral that has been linked to cancer prevention (2). Furthermore, pork bacon has a lower sodium level: the difference in sodium content between the two types of bacon is 407 mg per 100-gram serving.

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.

Turkey bacon

8

:

2

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 more Manganese +72.7%

Contains less Sodium -38.1%

Contains more Selenium +27.2%

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 more Manganese +72.7%

Contains less Sodium -38.1%

Contains more Selenium +27.2%

Glycemic index

The glycemic index is a rating system used for foods containing carbohydrates. As both pork bacon and turkey bacon contain very few carbohydrates, their glycemic index is low. 

However, keep in mind that as a source of fat and salt, both types of bacon can impact blood sugar levels. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of turkey bacon and pork bacon are 7.2 and 7, respectively, which means that both are acidic. 

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% (3).

Turkey bacon has a high salt content, which is harmful. Sodium raises blood pressure, which can cause significant heart problems (3). Additionally, pork bacon's high saturated fat content may increase the blood amount of low-density lipoprotein (LDL), a severe risk factor for cardiovascular disease (4).

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% (5).

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, and heterocyclic and polycyclic amines, formed when meat is cooked at high temperatures.

Sodium nitrate, 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 (6).

The World Health Organization has categorized bacon as a Group 1 carcinogen (7). The more processed meat you eat, such as bacon, the more likely you will get colorectal, stomach (8), and breast cancer (9). Bacon is also listed as a high sodium-containing product. In several studies, sodium intake has been linked to lung cancer (10).

The most effective way to reduce the carcinogenic compounds in bacon is by switching the cooking method. Microwaving the bacon reduces nitrosamine production (11).

Which Bacon to Eat 

We can find many different types of bacon in local stores, but it is essential 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. We should cook it at high temperatures, which leads to a higher amount of nitrone in thick cuts. More sodium, fat, and calories are found in thick cuts.
• Keep an eye on the sodium content.

References

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