Pork vs. Turkey

Nutrition comparison of Cooked Pork and Cooked Turkey


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

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

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

  • Both pork and turkey are high in calories, potassium and protein.
  • Pork has more thiamin, however, turkey contains more niacin.
Detailed nutritional comparison of pork and 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: Pork (Pork, fresh, ground, cooked) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Pork src
Image of Turkey src

Calories and Carbs

calories

Both pork and turkey are high in calories. Pork has 57% more calories than turkey - pork has 297 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, pork is much lighter in protein, much heavier in fat and similar to turkey for carbs. Pork has a macronutrient ratio of 36:0:65 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Turkey
Protein 36% 63%
Carbohydrates ~ ~
Fat 65% 37%
Alcohol ~ ~

carbohydrates

Both turkey and pork are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and turkey are high in protein. Turkey has 11% more protein than pork - pork has 25.7g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Pork is high in saturated fat and turkey has 72% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Both turkey and pork are low in trans fat - turkey has 0.1g of trans fat per 100 grams and pork does not contain significant amounts.

cholesterol

Pork and turkey contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Pork and turkey contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.

Vitamin D

Pork and turkey contain similar amounts of Vitamin D - pork has 21iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.

Vitamin E

Pork and turkey contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

The B Vitamins

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

Pork Turkey
Thiamin 0.706 MG 0.045 MG
Riboflavin 0.22 MG 0.281 MG
Niacin 4.206 MG 9.573 MG
Pantothenic acid 0.52 MG 0.948 MG
Vitamin B6 0.391 MG 0.616 MG
Folate 6 UG 9 UG
Vitamin B12 0.54 UG 1.02 UG

Minerals

calcium

Pork has 57% more calcium than turkey - pork has 22mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Pork and turkey contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both pork and turkey are high in potassium. Pork has 51% more potassium than turkey - pork has 362mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Pork Turkey
alpha linoleic acid 0.07 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.07 G 0.129 G

omega 6s

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

Pork Turkey
linoleic acid 1.64 G 1.873 G
other omega 6 ~ 0.01 G
Total 1.64 G 1.883 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: Pork (Pork, fresh, ground, cooked) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

Cooked Pork g

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Cooked Turkey g

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G Water G
G Starch G
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