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  6. Turkey meat vs. Pork loin

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

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What are the main differences between turkey meat and pork loin?

  • Turkey meat is richer in vitamin B3, vitamin B12, vitamin B6, and zinc, yet pork loin is richer in vitamin B1 and selenium.
  • Pork loin's daily need coverage for vitamin B1 is 71% higher.
  • Turkey meat has 2 times more vitamin B3 than pork loin. Turkey meat has 9.573mg of vitamin B3, while pork loin has 4.58mg.
  • Pork loin contains less cholesterol.

We used Turkey, whole, meat, and skin, cooked, roasted and Pork, fresh, loin, whole, separable lean, and fat, raw types in this comparison.

Infographic

Turkey meat vs Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +38%
Contains more CopperCopper +66.1%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +13.2%
Contains more ManganeseManganese +27.3%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +49%
Contains less SodiumSodium -51.5%
Contains more SeleniumSelenium +11.4%

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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +109%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +30.5%
Contains more Vitamin B12Vitamin B12 +92.5%
Contains more FolateFolate +800%
Contains more CholineCholine +25.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B1Vitamin B1 +1902.2%
~equal in Vitamin K ~0µg

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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more ProteinProtein +44.6%
Contains more CarbsCarbs +∞%
Contains more FatsFats +70.2%
Contains more OtherOther +58.3%
~equal in Water ~66.92g

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% 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 -50.6%
Contains more Poly. FatPolyunsaturated fat +58.1%
Contains more Mono. FatMonounsaturated fat +111.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Pork loin DV% diff.
Vitamin B1 0.045mg 0.901mg 71%
Vitamin B3 9.573mg 4.58mg 31%
Vitamin B12 1.02µg 0.53µg 20%
Protein 28.55g 19.74g 18%
Cholesterol 109mg 63mg 15%
Vitamin B6 0.616mg 0.472mg 11%
Saturated fat 2.155g 4.36g 10%
Fats 7.39g 12.58g 8%
Monounsaturated fat 2.647g 5.61g 7%
Zinc 2.48mg 1.74mg 7%
Selenium 29.8µg 33.2µg 6%
Vitamin B5 0.948mg 0.723mg 5%
Polyunsaturated fat 2.119g 1.34g 5%
Copper 0.093mg 0.056mg 4%
Phosphorus 223mg 197mg 4%
Iron 1.09mg 0.79mg 4%
Potassium 239mg 356mg 3%
Vitamin B2 0.281mg 0.248mg 3%
Choline 87.4mg 69.7mg 3%
Folate 9µg 1µg 2%
Sodium 103mg 50mg 2%
Magnesium 30mg 21mg 2%
Vitamin D 0.4µg 0.5µg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin E 0.07mg 0.21mg 1%
Vitamin D 15IU 21IU 1%
Vitamin A 12µg 2µg 1%
Calories 189kcal 198kcal 0%
Carbs 0.06g 0g 0%
Net carbs 0.06g 0g N/A
Calcium 14mg 18mg 0%
Manganese 0.014mg 0.011mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.244mg 0%
Threonine 1.004mg 0.891mg 0%
Isoleucine 0.796mg 0.91mg 0%
Leucine 1.925mg 1.572mg 0%
Lysine 2.282mg 1.766mg 0%
Methionine 0.724mg 0.514mg 0%
Phenylalanine 0.903mg 0.785mg 0%
Valine 0.902mg 1.064mg 0%
Histidine 0.749mg 0.77mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g 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 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 loin
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
49%
Pork loin
Minerals Daily Need Coverage Score
46%
Turkey meat
42%
Pork loin

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 - 2.205g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 53mg)
Which food is cheaper?
Pork loin
Pork loin is cheaper (difference - $2)
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)

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 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.