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  6. Turkey breast vs. Pork

Turkey breast vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between turkey breast and pork

  • The amount of vitamin B1, selenium, vitamin B2, protein, vitamin B12, fats, phosphorus, and zinc in pork is higher than in turkey breast.
  • Pork covers your daily need for vitamin B1 68% more than turkey breast.
  • The amount of saturated fat in turkey breast is lower.

These are the specific foods used in this comparison Turkey, all classes, breast, meat, and skin, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Turkey breast vs Pork infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Pork
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +37.9%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +46.2%
Contains more PotassiumPotassium +53.8%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +32.3%
Contains more SeleniumSelenium +102.2%
~equal in Copper ~0.073mg
~equal in Sodium ~62mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0% 15% 27% 98% 37% 111% 53% 0% 5.3%
Pork
Pork
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1412.1%
Contains more Vitamin B2Vitamin B2 +179.1%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B12Vitamin B12 +66.7%
~equal in Vitamin A ~2µg
~equal in Vitamin B3 ~5.037mg
~equal in Vitamin B6 ~0.464mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Turkey breast Pork DV% diff.
Vitamin B1 0.058mg 0.877mg 68%
Selenium 22.4µg 45.3µg 42%
Choline 93.9mg 17%
Vitamin B2 0.115mg 0.321mg 16%
Saturated fat 1.91g 5.23g 15%
Vitamin B12 0.42µg 0.7µg 12%
Protein 21.89g 27.32g 11%
Fats 7.02g 13.92g 11%
Phosphorus 186mg 246mg 9%
Monounsaturated fat 2.66g 6.19g 9%
Vitamin D* 53 IU 7%
Vitamin D 1.3µg 7%
Zinc 1.57mg 2.39mg 7%
Cholesterol 65mg 80mg 5%
Calories 157kcal 242kcal 4%
Potassium 275mg 423mg 4%
Iron 1.2mg 0.87mg 4%
Polyunsaturated fat 1.66g 1.2g 3%
Vitamin E 0.29mg 2%
Vitamin B5 0.621mg 0.698mg 2%
Vitamin C 0mg 0.6mg 1%
Magnesium 24mg 28mg 1%
Calcium 13mg 19mg 1%
Vitamin B3 5.2mg 5.037mg 1%
Vitamin B6 0.48mg 0.464mg 1%
Folate 7µg 5µg 1%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 72kcal 89kcal N/A
Weight per 100 calories 64g 41g N/A
Unsaturated / Saturated Fat ratio 2.3 1.4 N/A
Copper 0.074mg 0.073mg 0%
Sodium 59mg 62mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.018mg 0.009mg 0%
Tryptophan 0.242mg 0.338mg 0%
Threonine 0.957mg 1.234mg 0%
Isoleucine 1.099mg 1.26mg 0%
Leucine 1.704mg 2.177mg 0%
Lysine 1.996mg 2.446mg 0%
Methionine 0.616mg 0.712mg 0%
Phenylalanine 0.857mg 1.086mg 0%
Valine 1.141mg 1.473mg 0%
Histidine 0.66mg 1.067mg 0%
Omega-3 (DHA) 0.01g 0g N/A
Omega-3 (DPA) 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more WaterWater +21%
Contains more ProteinProtein +24.8%
Contains more FatsFats +98.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Poly. FatPolyunsaturated fat +38.3%
Contains more Mono. FatMonounsaturated fat +132.7%

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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 breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.