Raw Pork vs. Raw Turkey

Nutrition comparison of Raw Pork and Raw Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raw pork versus raw turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raw pork and raw turkey:

  • Both raw pork and raw turkey are high in calories, potassium and protein.
  • Raw pork has more thiamin.
Detailed nutritional comparison of raw pork and raw turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raw Pork src
Image of Raw Turkey src

Calories and Carbs

calories

Both raw pork and raw turkey are high in calories. Raw pork has 83% more calories than raw turkey - raw pork has 263 calories per 100 grams and raw turkey has 144 calories.

For macronutrient ratios, raw pork is much lighter in protein, much heavier in fat and similar to raw turkey for carbs. Raw pork has a macronutrient ratio of 26:0:74 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Pork Raw Turkey
Protein 26% 63%
Carbohydrates ~ ~
Fat 74% 37%
Alcohol ~ ~

carbohydrates

Both raw turkey and raw pork are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and raw pork does not contain significant amounts.

sugar

Raw turkey and raw pork contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and raw pork does not contain significant amounts.

Protein

protein

Both raw pork and raw turkey are high in protein. Raw turkey has 28% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and raw turkey has 21.6g of protein.

Fat

saturated fat

Raw pork is high in saturated fat and raw turkey has 81% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and raw turkey has 1.5g of saturated fat.

trans fat

Both raw turkey and raw pork are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and raw pork does not contain significant amounts.

cholesterol

Raw pork and raw turkey contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and raw turkey has 72mg of cholesterol.

Vitamins

Vitamin C

Raw pork has more Vitamin C than raw turkey - raw pork has 0.7mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.

Vitamin A

Raw pork and raw turkey contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and raw turkey has 17ug of Vitamin A.

Vitamin D

Raw turkey has more Vitamin D than raw pork - raw turkey has 12iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.

Vitamin E

Raw turkey and raw pork contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.

The B Vitamins

Raw pork has more thiamin. Both raw pork and raw turkey contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Raw Pork Raw Turkey
Thiamin 0.732 MG 0.048 MG
Riboflavin 0.235 MG 0.185 MG
Niacin 4.338 MG 7.631 MG
Pantothenic acid 0.668 MG 0.811 MG
Vitamin B6 0.383 MG 0.599 MG
Folate 5 UG 7 UG
Vitamin B12 0.7 UG 1.22 UG

Minerals

calcium

Raw pork and raw turkey contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and raw turkey has 11mg of calcium.

iron

Raw pork and raw turkey contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and raw turkey has 0.86mg of iron.

potassium

Both raw pork and raw turkey are high in potassium. Raw pork has 28% more potassium than raw turkey - raw pork has 287mg of potassium per 100 grams and raw turkey has 224mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both raw pork and raw turkey contain significant amounts of alpha linoleic acid (ALA).

Raw Pork Raw Turkey
alpha linoleic acid 0.07 G 0.079 G
DHA ~ 0.003 G
EPA ~ 0.002 G
DPA ~ 0.004 G
Total 0.07 G 0.088 G

omega 6s

Comparing omega-6 fatty acids, both raw pork and raw turkey contain significant amounts of linoleic acid.

Raw Pork Raw Turkey
linoleic acid 1.67 G 1.307 G
other omega 6 ~ 0.006 G
Total 1.67 G 1.313 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Raw Pork (Pork, fresh, ground, raw) and Raw Turkey (Turkey, whole, meat and skin, raw) .

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G Starch G
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FAQ

Does raw pork or raw turkey contain more calories in 100 grams?
Both raw pork and raw turkey are high in calories. Raw pork has 80% more calories than raw turkey - raw pork has 263 calories in 100g and raw turkey has 144 calories.

Is raw pork or raw turkey better for protein?
Both raw pork and raw turkey are high in protein. Raw turkey has 30% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and raw turkey has 21.6g of protein.

Does raw pork or raw turkey contain more potassium?
Both raw pork and raw turkey are high in potassium. Raw pork has 30% more potassium than raw turkey - raw pork has 287mg of potassium in 100 grams and raw turkey has 224mg of potassium.