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  6. Turkey meat vs. Pork Meat

Turkey meat vs. Pork Meat — In-Depth Nutrition Comparison

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What are the differences between turkey meat and pork Meat?

  • Turkey meat is higher in vitamin B12 and vitamin B3, yet pork Meat is higher in vitamin B1, selenium, vitamin B6, vitamin B2, phosphorus, and potassium.
  • Pork Meat's daily need coverage for vitamin B1 is 75% more.
  • Turkey meat has 2 times more saturated fat than pork Meat. While turkey meat has 2.155g of saturated fat, pork Meat has only 1.198g.

We used Turkey, whole, meat and skin, cooked, roasted and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types in this article.

Infographic

Turkey meat vs Pork Meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +76.2%
Contains more CopperCopper +19.4%
Contains more PhosphorusPhosphorus +19.7%
Contains less SodiumSodium -44.7%
Contains more SeleniumSelenium +28.2%
~equal in Magnesium ~29mg
~equal in Iron ~1.15mg
~equal in Zinc ~2.42mg
~equal in Manganese ~0.013mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B12Vitamin B12 +78.9%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +2011.1%
Contains more Vitamin B2Vitamin B2 +37.7%
Contains more Vitamin B6Vitamin B6 +20%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.012mg
~equal in Vitamin K ~0µg
~equal in Choline ~88.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +110.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +81.3%
~equal in Protein ~26.17g
~equal in Water ~69.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +98.4%
Contains more Poly. FatPolyunsaturated fat +318.8%
Contains less Sat. FatSaturated fat -44.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Pork Meat DV% diff.
Vitamin B1 0.045mg 0.95mg 75%
Vitamin B12 1.02µg 0.57µg 19%
Selenium 29.8µg 38.2µg 15%
Vitamin B3 9.573mg 7.432mg 13%
Cholesterol 109mg 73mg 12%
Polyunsaturated fat 2.119g 0.506g 11%
Vitamin B6 0.616mg 0.739mg 9%
Vitamin B2 0.281mg 0.387mg 8%
Fats 7.39g 3.51g 6%
Phosphorus 223mg 267mg 6%
Protein 28.55g 26.17g 5%
Potassium 239mg 421mg 5%
Saturated fat 2.155g 1.198g 4%
Monounsaturated fat 2.647g 1.334g 3%
Folate 9µg 0µg 2%
Calories 189kcal 143kcal 2%
Copper 0.093mg 0.111mg 2%
Sodium 103mg 57mg 2%
Iron 1.09mg 1.15mg 1%
Vitamin D 15IU 10IU 1%
Vitamin A 12µg 0µg 1%
Zinc 2.48mg 2.42mg 1%
Vitamin B5 0.948mg 1.012mg 1%
Vitamin D 0.4µg 0.2µg 1%
Calcium 14mg 6mg 1%
Net carbs 0.06g 0g N/A
Carbs 0.06g 0g 0%
Magnesium 30mg 29mg 0%
Vitamin E 0.07mg 0.08mg 0%
Manganese 0.014mg 0.013mg 0%
Trans fat 0.101g 0.033g N/A
Choline 87.4mg 88.9mg 0%
Tryptophan 0.291mg 0.275mg 0%
Threonine 1.004mg 1.175mg 0%
Isoleucine 0.796mg 1.288mg 0%
Leucine 1.925mg 2.229mg 0%
Lysine 2.282mg 2.427mg 0%
Methionine 0.724mg 0.721mg 0%
Phenylalanine 0.903mg 1.1mg 0%
Valine 0.902mg 1.367mg 0%
Histidine 0.749mg 1.13mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g 0.013g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.013g N/A
Omega-6 - Linoleic acid 1.841g 0.411g N/A

Which food is preferable for your diet?

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

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
50%
Turkey meat
63%
Pork Meat
Minerals Daily Need Coverage Score
46%
Turkey meat
54%
Pork Meat

Comparison summary

Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 36mg)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Pork Meat
Pork Meat is lower in Saturated fat (difference - 0.957g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.