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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
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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 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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +66.7%
Contains more PhosphorusPhosphorus +22.5%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +16.9%
Contains more PotassiumPotassium +26.4%
Contains less SodiumSodium -36.9%
~equal in Calcium ~15mg
~equal in Iron ~1.05mg
~equal in Copper ~0.084mg
~equal in Zinc ~2.7mg

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% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +149.8%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +77%
Contains more Vitamin B12Vitamin B12 +37.8%
Contains more FolateFolate +80%
Contains more CholineCholine +44.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin DVitamin D +325%
Contains more Vitamin B1Vitamin B1 +1604.4%
~equal in Vitamin B2 ~0.275mg
~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
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more ProteinProtein +66.2%
Contains more CarbsCarbs +∞%
Contains more FatsFats +143.4%
Contains more OtherOther +68.8%
~equal in Water ~64.02g

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 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -65.5%
Contains more Mono. FatMonounsaturated fat +202.6%
~equal in Polyunsaturated fat ~1.92g

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 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 shoulder DV% diff.
Vitamin B1 0.045mg 0.767mg 60%
Vitamin B3 9.573mg 3.833mg 36%
Protein 28.55g 17.18g 23%
Vitamin B6 0.616mg 0.348mg 21%
Saturated fat 2.155g 6.24g 19%
Fats 7.39g 17.99g 16%
Monounsaturated fat 2.647g 8.01g 13%
Cholesterol 109mg 71mg 13%
Vitamin B12 1.02µg 0.74µg 12%
Selenium 29.8µg 25.5µg 8%
Vitamin D 0.4µg 1.7µg 7%
Vitamin D 15IU 70IU 7%
Phosphorus 223mg 182mg 6%
Choline 87.4mg 60.6mg 5%
Vitamin B5 0.948mg 0.719mg 5%
Magnesium 30mg 18mg 3%
Calories 189kcal 236kcal 2%
Potassium 239mg 302mg 2%
Sodium 103mg 65mg 2%
Zinc 2.48mg 2.7mg 2%
Vitamin A 12µg 2µg 1%
Polyunsaturated fat 2.119g 1.92g 1%
Vitamin C 0mg 0.7mg 1%
Folate 9µg 5µg 1%
Vitamin E 0.07mg 0.19mg 1%
Iron 1.09mg 1.05mg 1%
Copper 0.093mg 0.084mg 1%
Carbs 0.06g 0g 0%
Net carbs 0.06g 0g N/A
Calcium 14mg 15mg 0%
Manganese 0.014mg 0.011mg 0%
Vitamin B2 0.281mg 0.275mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.208mg 0%
Threonine 1.004mg 0.768mg 0%
Isoleucine 0.796mg 0.781mg 0%
Leucine 1.925mg 1.36mg 0%
Lysine 2.282mg 1.531mg 0%
Methionine 0.724mg 0.441mg 0%
Phenylalanine 0.903mg 0.681mg 0%
Valine 0.902mg 0.921mg 0%
Histidine 0.749mg 0.656mg 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 shoulder
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
47%
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 is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (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.