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Turkey meat vs. Pork — In-Depth Nutrition Comparison

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How are turkey meat and pork different?

  • Turkey meat is richer in vitamin B3, vitamin B12, and vitamin B6, while pork is higher in vitamin B1, selenium, and potassium.
  • Pork covers your daily need for vitamin B1, 69% more than turkey meat.
  • Turkey meat contains 2 times more vitamin B3 than pork. Turkey meat contains 9.573mg of vitamin B3, while pork contains 5.037mg.
  • Pork is lower in cholesterol.

Turkey, whole, meat, and skin, cooked, roasted and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

Turkey meat vs Pork 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%
Pork
Pork
5
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 +25.3%
Contains more CopperCopper +27.4%
Contains more ManganeseManganese +55.6%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +77%
Contains more PhosphorusPhosphorus +10.3%
Contains less SodiumSodium -39.8%
Contains more SeleniumSelenium +52%
~equal in Magnesium ~28mg
~equal in Zinc ~2.39mg

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 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% 6% 4% 1.4% 11% 65% 179% 57% 142% 128% 0% 6.8%
Pork
Pork
5
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 Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +90.1%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin B12Vitamin B12 +45.7%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +225%
Contains more Vitamin EVitamin E +314.3%
Contains more Vitamin B1Vitamin B1 +1848.9%
Contains more Vitamin B2Vitamin B2 +14.2%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Turkey meat Pork DV% diff.
Vitamin B1 0.045mg 0.877mg 69%
Selenium 29.8µg 45.3µg 28%
Vitamin B3 9.573mg 5.037mg 28%
Saturated fat 2.155g 5.23g 14%
Vitamin B12 1.02µg 0.7µg 13%
Vitamin B6 0.616mg 0.464mg 12%
Fats 7.39g 13.92g 10%
Cholesterol 109mg 80mg 10%
Monounsaturated fat 2.647g 6.19g 9%
Polyunsaturated fat 2.119g 1.2g 6%
Vitamin D* 15 IU 53 IU 5%
Vitamin D 0.4µg 1.3µg 5%
Potassium 239mg 423mg 5%
Vitamin B5 0.948mg 0.698mg 5%
Calories 189kcal 242kcal 3%
Iron 1.09mg 0.87mg 3%
Phosphorus 223mg 246mg 3%
Vitamin B2 0.281mg 0.321mg 3%
Protein 28.55g 27.32g 2%
Copper 0.093mg 0.073mg 2%
Sodium 103mg 62mg 2%
Vitamin C 0mg 0.6mg 1%
Calcium 14mg 19mg 1%
Zinc 2.48mg 2.39mg 1%
Vitamin A 12µg 2µg 1%
Vitamin E 0.07mg 0.29mg 1%
Folate 9µg 5µg 1%
Choline 87.4mg 93.9mg 1%
Protein per 100 calories 15g 11g N/A
Calories per 10 g protein 66kcal 89kcal N/A
Weight per 100 calories 53g 41g N/A
Unsaturated / Saturated Fat ratio 2.2 1.4 N/A
Net carbs 0.06g 0g N/A
Carbs 0.06g 0g 0%
Magnesium 30mg 28mg 0%
Manganese 0.014mg 0.009mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.338mg 0%
Threonine 1.004mg 1.234mg 0%
Isoleucine 0.796mg 1.26mg 0%
Leucine 1.925mg 2.177mg 0%
Lysine 2.282mg 2.446mg 0%
Methionine 0.724mg 0.712mg 0%
Phenylalanine 0.903mg 1.086mg 0%
Valine 0.902mg 1.473mg 0%
Histidine 0.749mg 1.067mg 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

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
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 CarbsCarbs +∞%
Contains more FatsFats +88.4%
Contains more OtherOther +85.4%
~equal in Protein ~27.32g
~equal in Water ~57.87g

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
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 -58.8%
Contains more Poly. FatPolyunsaturated fat +76.6%
Contains more Mono. FatMonounsaturated fat +133.8%

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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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.