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

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Summary of differences between turkey leg and pork loin

  • Turkey leg has more zinc, iron, copper, and vitamin B5, while pork loin has more vitamin B1, selenium, vitamin B3, vitamin B6, and vitamin B12.
  • Pork loin covers your daily need for vitamin B1, 69% more than turkey leg.
  • Turkey leg contains 3 times more copper than pork loin. While turkey leg contains 0.142mg of copper, pork loin contains only 0.056mg.
  • The amount of saturated fat in turkey leg is lower.

These are the specific foods used in this comparison Turkey, all classes, leg, meat and skin, raw and Pork, fresh, loin, whole, separable lean and fat, raw.

Infographic

Turkey leg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +117.7%
Contains more CopperCopper +153.6%
Contains more ZincZinc +77.6%
Contains more ManganeseManganese +100%
Contains more PotassiumPotassium +30.4%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -32.4%
Contains more SeleniumSelenium +25.8%
~equal in Magnesium ~21mg
~equal in Calcium ~18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 19% 49% 55% 65% 78% 49% 0% 7.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin B5Vitamin B5 +50.8%
Contains more FolateFolate +900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +1070.1%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin B12Vitamin B12 +35.9%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 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 OtherOther +38.2%
Contains more FatsFats +87.2%
~equal in Protein ~19.74g
~equal in Carbs ~0g
~equal in Water ~66.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 35% 31%
Saturated fat: Sat. Fat 2.06 g
Monounsaturated fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 g
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Poly. FatPolyunsaturated fat +36.6%
Contains more Mono. FatMonounsaturated fat +172.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey leg Pork loin
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium 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 leg Pork loin DV% diff.
Vitamin B1 0.077mg 0.901mg 69%
Choline 69.7mg 13%
Selenium 26.4µg 33.2µg 12%
Iron 1.72mg 0.79mg 12%
Zinc 3.09mg 1.74mg 12%
Saturated fat 2.06g 4.36g 10%
Vitamin B6 0.34mg 0.472mg 10%
Copper 0.142mg 0.056mg 10%
Vitamin B3 2.947mg 4.58mg 10%
Fats 6.72g 12.58g 9%
Monounsaturated fat 2.06g 5.61g 9%
Vitamin B5 1.09mg 0.723mg 7%
Vitamin B12 0.39µg 0.53µg 6%
Calories 144kcal 198kcal 3%
Polyunsaturated fat 1.83g 1.34g 3%
Vitamin B2 0.211mg 0.248mg 3%
Vitamin D 0.5µg 3%
Phosphorus 177mg 197mg 3%
Vitamin D 21IU 3%
Cholesterol 71mg 63mg 3%
Potassium 273mg 356mg 2%
Folate 10µg 1µg 2%
Sodium 74mg 50mg 1%
Vitamin E 0.21mg 1%
Vitamin C 0mg 0.6mg 1%
Protein 19.54g 19.74g 0%
Magnesium 21mg 21mg 0%
Calcium 17mg 18mg 0%
Vitamin A 1µg 2µg 0%
Manganese 0.022mg 0.011mg 0%
Tryptophan 0.219mg 0.244mg 0%
Threonine 0.861mg 0.891mg 0%
Isoleucine 0.998mg 0.91mg 0%
Leucine 1.537mg 1.572mg 0%
Lysine 1.809mg 1.766mg 0%
Methionine 0.557mg 0.514mg 0%
Phenylalanine 0.769mg 0.785mg 0%
Valine 1.028mg 1.064mg 0%
Histidine 0.598mg 0.77mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg Pork loin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
25%
Turkey leg
49%
Pork loin
Minerals Daily Need Coverage Score
47%
Turkey leg
42%
Pork loin

Comparison summary

Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Turkey leg
Turkey leg is lower in Saturated fat (difference - 2.3g)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 24mg)
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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.