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  6. Turkey meat vs. Pork leg

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

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The main differences between turkey meat and pork leg

  • Turkey meat is richer in vitamin B3, vitamin B6, vitamin B12, vitamin B2, and vitamin B5, yet pork leg is richer in vitamin B1.
  • Daily need coverage for vitamin B1 for pork leg is 58% higher.
  • Turkey meat contains 2 times more vitamin B3 than pork leg. Turkey meat contains 9.573mg of vitamin B3, while pork leg contains 4.574mg.
  • Pork leg contains less cholesterol.

Food types used in this article are Turkey, whole, meat and skin, cooked, roasted and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Turkey meat vs Pork leg 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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +180%
Contains more IronIron +28.2%
Contains more CopperCopper +43.1%
Contains more ZincZinc +28.5%
Contains more PhosphorusPhosphorus +12.1%
Contains more PotassiumPotassium +31.8%
Contains less SodiumSodium -54.4%
Contains more ManganeseManganese +64.3%
~equal in Selenium ~29.4µg

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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more Vitamin B12Vitamin B12 +61.9%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B1Vitamin B1 +1535.6%
~equal in Vitamin K ~µg

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
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more ProteinProtein +63.8%
Contains more CarbsCarbs +∞%
Contains more FatsFats +155.3%
Contains more OtherOther +156.3%
~equal in Water ~62.47g

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% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +216.6%
~equal in Polyunsaturated fat ~2.01g

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 leg
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Pork leg DV% diff.
Vitamin B1 0.045mg 0.736mg 58%
Vitamin B3 9.573mg 4.574mg 31%
Protein 28.55g 17.43g 22%
Saturated fat 2.155g 6.54g 20%
Fats 7.39g 18.87g 18%
Vitamin B6 0.616mg 0.401mg 17%
Choline 87.4mg 16%
Vitamin B12 1.02µg 0.63µg 16%
Monounsaturated fat 2.647g 8.38g 14%
Cholesterol 109mg 73mg 12%
Vitamin B2 0.281mg 0.2mg 6%
Zinc 2.48mg 1.93mg 5%
Vitamin B5 0.948mg 0.685mg 5%
Calories 189kcal 245kcal 3%
Phosphorus 223mg 199mg 3%
Copper 0.093mg 0.065mg 3%
Iron 1.09mg 0.85mg 3%
Potassium 239mg 315mg 2%
Sodium 103mg 47mg 2%
Magnesium 30mg 20mg 2%
Vitamin C 0mg 0.7mg 1%
Folate 9µg 7µg 1%
Vitamin D 15IU 20IU 1%
Polyunsaturated fat 2.119g 2.01g 1%
Calcium 14mg 5mg 1%
Selenium 29.8µg 29.4µg 1%
Vitamin D 0.4µg 0.5µg 1%
Vitamin A 12µg 0µg 1%
Carbs 0.06g 0g 0%
Net carbs 0.06g 0g N/A
Vitamin E 0.07mg 0%
Manganese 0.014mg 0.023mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.208mg 0%
Threonine 1.004mg 0.776mg 0%
Isoleucine 0.796mg 0.787mg 0%
Leucine 1.925mg 1.376mg 0%
Lysine 2.282mg 1.55mg 0%
Methionine 0.724mg 0.444mg 0%
Phenylalanine 0.903mg 0.689mg 0%
Valine 0.902mg 0.931mg 0%
Histidine 0.749mg 0.659mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Pork leg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Turkey meat
42%
Pork leg
Minerals Daily Need Coverage Score
46%
Turkey meat
40%
Pork leg

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 4.385g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 56mg)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.