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

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What are the main differences between Turkey meat and Pork shoulder?

  • Turkey meat is richer in Vitamin B3, Vitamin B6, Vitamin B12, Selenium, and Phosphorus, yet Pork shoulder is richer in Vitamin B1, and Vitamin D.
  • Pork shoulder's daily need coverage for Vitamin B1 is 60% higher.
  • Turkey meat has 2 times more Vitamin B3 than Pork shoulder. Turkey meat has 9.573mg of Vitamin B3, while Pork shoulder has 3.833mg.
  • Pork shoulder contains less Cholesterol.

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

Infographic

Turkey meat 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 Magnesium +66.7%
Contains more Phosphorus +22.5%
Contains more Copper +10.7%
Contains more Manganese +27.3%
Contains more Selenium +16.9%
Contains more Potassium +26.4%
Contains less Sodium -36.9%
Equal in Calcium - 15
Equal in Iron - 1.05
Equal in Zinc - 2.7
Equal in Copper - 0.084
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Magnesium +66.7%
Contains more Phosphorus +22.5%
Contains more Copper +10.7%
Contains more Manganese +27.3%
Contains more Selenium +16.9%
Contains more Potassium +26.4%
Contains less Sodium -36.9%
Equal in Calcium - 15
Equal in Iron - 1.05
Equal in Zinc - 2.7
Equal in Copper - 0.084

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 A +457.1%
Contains more Vitamin B3 +149.8%
Contains more Vitamin B5 +31.8%
Contains more Vitamin B6 +77%
Contains more Folate +80%
Contains more Vitamin B12 +37.8%
Contains more Choline +44.2%
Contains more Vitamin E +171.4%
Contains more Vitamin D +325%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1604.4%
Equal in Vitamin B2 - 0.275
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 48% 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 A +457.1%
Contains more Vitamin B3 +149.8%
Contains more Vitamin B5 +31.8%
Contains more Vitamin B6 +77%
Contains more Folate +80%
Contains more Vitamin B12 +37.8%
Contains more Choline +44.2%
Contains more Vitamin E +171.4%
Contains more Vitamin D +325%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1604.4%
Equal in Vitamin B2 - 0.275

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.2%
Contains more Carbs +∞%
Contains more Fats +143.4%
Contains more Other +68.8%
Equal in Water - 64.02
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +66.2%
Contains more Carbs +∞%
Contains more Fats +143.4%
Contains more Other +68.8%
Equal in Water - 64.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +10.4%
Contains more Monounsaturated Fat +202.6%
Equal in Polyunsaturated fat - 1.92
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +10.4%
Contains more Monounsaturated Fat +202.6%
Equal in Polyunsaturated fat - 1.92

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 shoulder
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Pork shoulder Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 17.18g Turkey meat
Fats 7.39g 17.99g Pork shoulder
Carbs 0.06g 0g Turkey meat
Calories 189kcal 236kcal Pork shoulder
Calcium 14mg 15mg Pork shoulder
Iron 1.09mg 1.05mg Turkey meat
Magnesium 30mg 18mg Turkey meat
Phosphorus 223mg 182mg Turkey meat
Potassium 239mg 302mg Pork shoulder
Sodium 103mg 65mg Pork shoulder
Zinc 2.48mg 2.7mg Pork shoulder
Copper 0.093mg 0.084mg Turkey meat
Manganese 0.014mg 0.011mg Turkey meat
Selenium 29.8µg 25.5µg Turkey meat
Vitamin A 39IU 7IU Turkey meat
Vitamin A RAE 12µg 2µg Turkey meat
Vitamin E 0.07mg 0.19mg Pork shoulder
Vitamin D 15IU 70IU Pork shoulder
Vitamin D 0.4µg 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.045mg 0.767mg Pork shoulder
Vitamin B2 0.281mg 0.275mg Turkey meat
Vitamin B3 9.573mg 3.833mg Turkey meat
Vitamin B5 0.948mg 0.719mg Turkey meat
Vitamin B6 0.616mg 0.348mg Turkey meat
Folate 9µg 5µg Turkey meat
Vitamin B12 1.02µg 0.74µg Turkey meat
Choline 87.4mg 60.6mg Turkey meat
Tryptophan 0.291mg 0.208mg Turkey meat
Threonine 1.004mg 0.768mg Turkey meat
Isoleucine 0.796mg 0.781mg Turkey meat
Leucine 1.925mg 1.36mg Turkey meat
Lysine 2.282mg 1.531mg Turkey meat
Methionine 0.724mg 0.441mg Turkey meat
Phenylalanine 0.903mg 0.681mg Turkey meat
Valine 0.902mg 0.921mg Pork shoulder
Histidine 0.749mg 0.656mg Turkey meat
Cholesterol 109mg 71mg Pork shoulder
Trans Fat 0.101g Pork shoulder
Saturated Fat 2.155g 6.24g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 8.01g Pork shoulder
Polyunsaturated fat 2.119g 1.92g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Pork shoulder
Low Fats diet ok
Low Carbs diet ok
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
50%
Turkey meat
49%
Pork shoulder
Minerals Daily Need Coverage Score
46%
Turkey meat
41%
Pork shoulder

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 - 4.085g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 38mg)
Which food is cheaper?
Pork shoulder
Pork shoulder 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 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.