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

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Differences between Turkey breast and Pork shoulder

  • Turkey breast is higher in Vitamin B6, and Vitamin B3, however, Pork shoulder is richer in Vitamin B1, Vitamin B12, Vitamin B2, Zinc, Selenium, and Monounsaturated Fat.
  • Pork shoulder's daily need coverage for Vitamin B1 is 59% higher.
  • 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, shoulder, whole, separable lean and fat, raw.

Infographic

Turkey breast vs Pork shoulder 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.
Contains more Iron +14.3%
Contains more Magnesium +33.3%
Contains more Manganese +63.6%
Contains more Calcium +15.4%
Contains more Zinc +72%
Contains more Copper +13.5%
Contains more Selenium +13.8%
Equal in Phosphorus - 182
Equal in Potassium - 302
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 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Iron +14.3%
Contains more Magnesium +33.3%
Contains more Manganese +63.6%
Contains more Calcium +15.4%
Contains more Zinc +72%
Contains more Copper +13.5%
Contains more Selenium +13.8%
Equal in Phosphorus - 182
Equal in Potassium - 302

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 +35.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +40%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1222.4%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B12 +76.2%
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% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 34% 0%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +40%
Contains more Vitamin A +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1222.4%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B12 +76.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.4%
Contains more Other +28.4%
Contains more Fats +156.3%
Equal in Water - 64.02
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more Protein +27.4%
Contains more Other +28.4%
Contains more Fats +156.3%
Equal in Water - 64.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated fat +15.7%
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +201.1%
Contains more Polyunsaturated fat +15.7%

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 shoulder
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 shoulder Opinion
Protein 21.89g 17.18g Turkey breast
Fats 7.02g 17.99g Pork shoulder
Calories 157kcal 236kcal Pork shoulder
Calcium 13mg 15mg Pork shoulder
Iron 1.2mg 1.05mg Turkey breast
Magnesium 24mg 18mg Turkey breast
Phosphorus 186mg 182mg Turkey breast
Potassium 275mg 302mg Pork shoulder
Sodium 59mg 65mg Turkey breast
Zinc 1.57mg 2.7mg Pork shoulder
Copper 0.074mg 0.084mg Pork shoulder
Manganese 0.018mg 0.011mg Turkey breast
Selenium 22.4µg 25.5µg Pork shoulder
Vitamin A 6IU 7IU Pork shoulder
Vitamin A RAE 2µg 2µg
Vitamin E 0.19mg Pork shoulder
Vitamin D 70IU Pork shoulder
Vitamin D 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.058mg 0.767mg Pork shoulder
Vitamin B2 0.115mg 0.275mg Pork shoulder
Vitamin B3 5.2mg 3.833mg Turkey breast
Vitamin B5 0.621mg 0.719mg Pork shoulder
Vitamin B6 0.48mg 0.348mg Turkey breast
Folate 7µg 5µg Turkey breast
Vitamin B12 0.42µg 0.74µg Pork shoulder
Choline 60.6mg Pork shoulder
Tryptophan 0.242mg 0.208mg Turkey breast
Threonine 0.957mg 0.768mg Turkey breast
Isoleucine 1.099mg 0.781mg Turkey breast
Leucine 1.704mg 1.36mg Turkey breast
Lysine 1.996mg 1.531mg Turkey breast
Methionine 0.616mg 0.441mg Turkey breast
Phenylalanine 0.857mg 0.681mg Turkey breast
Valine 1.141mg 0.921mg Turkey breast
Histidine 0.66mg 0.656mg Turkey breast
Cholesterol 65mg 71mg Turkey breast
Saturated Fat 1.91g 6.24g Turkey breast
Omega-3 - DHA 0.01g 0g Turkey breast
Omega-3 - DPA 0.01g 0g Turkey breast
Monounsaturated Fat 2.66g 8.01g Pork shoulder
Polyunsaturated fat 1.66g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Pork shoulder
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
49%
Pork shoulder
Minerals Daily Need Coverage Score
37%
Turkey breast
41%
Pork shoulder

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Turkey breast
Turkey breast is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Turkey breast
Turkey breast is lower in Saturated Fat (difference - 4.33g)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder 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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.