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Turkey breast vs. Pork loin — In-Depth Nutrition Comparison

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Differences between Turkey breast and Pork loin

  • Turkey breast is higher in Iron, however, Pork loin is richer in Vitamin B1, Selenium, Vitamin B2, and Monounsaturated Fat.
  • Pork loin's daily need coverage for Vitamin B1 is 70% higher.
  • Turkey breast has 2 times more Iron than Pork loin. While Turkey breast has 1.2mg of Iron, Pork loin has only 0.79mg.
  • Turkey breast has less Saturated Fat.

The food types used in this comparison are Turkey, all classes, breast, meat and skin, raw and Pork, fresh, loin, whole, separable lean and fat, raw.

Infographic

Turkey breast vs Pork loin 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.
Contains more Iron +51.9%
Contains more Magnesium +14.3%
Contains more Copper +32.1%
Contains more Manganese +63.6%
Contains more Calcium +38.5%
Contains more Potassium +29.5%
Contains less Sodium -15.3%
Contains more Zinc +10.8%
Contains more Selenium +48.2%
Equal in Phosphorus - 197
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Contains more Iron +51.9%
Contains more Magnesium +14.3%
Contains more Copper +32.1%
Contains more Manganese +63.6%
Contains more Calcium +38.5%
Contains more Potassium +29.5%
Contains less Sodium -15.3%
Contains more Zinc +10.8%
Contains more Selenium +48.2%
Equal in Phosphorus - 197

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.
:
Contains more Vitamin B3 +13.5%
Contains more Folate +600%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1453.4%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B12 +26.2%
Equal in Vitamin B6 - 0.472
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 15% 27% 98% 38% 111% 6% 53% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 39% 0%
Contains more Vitamin B3 +13.5%
Contains more Folate +600%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1453.4%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B12 +26.2%
Equal in Vitamin B6 - 0.472

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.9%
Contains more Other +36.8%
Contains more Fats +79.2%
Equal in Protein - 19.74
Equal in Water - 66.92
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more Protein +10.9%
Contains more Other +36.8%
Contains more Fats +79.2%
Equal in Protein - 19.74
Equal in Water - 66.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +23.9%
Contains more Monounsaturated Fat +110.9%
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +23.9%
Contains more Monounsaturated Fat +110.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey breast Pork loin
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey breast Pork loin Opinion
Protein 21.89g 19.74g Turkey breast
Fats 7.02g 12.58g Pork loin
Calories 157kcal 198kcal Pork loin
Calcium 13mg 18mg Pork loin
Iron 1.2mg 0.79mg Turkey breast
Magnesium 24mg 21mg Turkey breast
Phosphorus 186mg 197mg Pork loin
Potassium 275mg 356mg Pork loin
Sodium 59mg 50mg Pork loin
Zinc 1.57mg 1.74mg Pork loin
Copper 0.074mg 0.056mg Turkey breast
Manganese 0.018mg 0.011mg Turkey breast
Selenium 22.4µg 33.2µg Pork loin
Vitamin A 6IU 7IU Pork loin
Vitamin A RAE 2µg 2µg
Vitamin E 0.21mg Pork loin
Vitamin D 21IU Pork loin
Vitamin D 0.5µg Pork loin
Vitamin C 0mg 0.6mg Pork loin
Vitamin B1 0.058mg 0.901mg Pork loin
Vitamin B2 0.115mg 0.248mg Pork loin
Vitamin B3 5.2mg 4.58mg Turkey breast
Vitamin B5 0.621mg 0.723mg Pork loin
Vitamin B6 0.48mg 0.472mg Turkey breast
Folate 7µg 1µg Turkey breast
Vitamin B12 0.42µg 0.53µg Pork loin
Choline 69.7mg Pork loin
Tryptophan 0.242mg 0.244mg Pork loin
Threonine 0.957mg 0.891mg Turkey breast
Isoleucine 1.099mg 0.91mg Turkey breast
Leucine 1.704mg 1.572mg Turkey breast
Lysine 1.996mg 1.766mg Turkey breast
Methionine 0.616mg 0.514mg Turkey breast
Phenylalanine 0.857mg 0.785mg Turkey breast
Valine 1.141mg 1.064mg Turkey breast
Histidine 0.66mg 0.77mg Pork loin
Cholesterol 65mg 63mg Pork loin
Saturated Fat 1.91g 4.36g Turkey breast
Omega-3 - DHA 0.01g 0g Turkey breast
Omega-3 - DPA 0.01g 0g Turkey breast
Monounsaturated Fat 2.66g 5.61g Pork loin
Polyunsaturated fat 1.66g 1.34g Turkey breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Pork loin
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Turkey breast
50%
Pork loin
Minerals Daily Need Coverage Score
37%
Turkey breast
42%
Pork loin

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 2.45g)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 2mg)
Which food is richer in vitamins?
Pork loin
Pork loin is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.