Pork vs Turkey
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium is higher in more vitamins & minerals
Calories (kcal)
Pork 541
Turkey 380
Protein (g)
Pork 37.0
Turkey 14.4
Carbs (g)
Pork 1.43
Turkey 0
Fat (g)
Pork 41.8
Turkey 35.8
Fiber (g)
Pork 0
Turkey 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium — 37.0g vs 14.4g per 100g.
Which has fewer calories?
Turkey, skin, from retail parts, from dark meat, raw — 380 vs 541 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pork | Turkey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 541 kcal | 380 kcal | +42% |
| Macronutrients | |||
| Water | 12.3 g | 50.1 g | -75% |
| Protein | 37.0 g | 14.4 g | +158% |
| Total lipid (fat) | 41.8 g | 35.8 g | +17% |
| Carbohydrate, by difference | 1.43 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.7 g | 10.2 g | +34% |
| Fatty acids, total monounsaturated | 18.5 g | 14.0 g | +33% |
| Fatty acids, total trans | 0 g | 0.469 g | -100% |
| Cholesterol | 110 mg | 111 mg | -1% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.404 mg | 0.026 mg | +1454% |
| Riboflavin (Vitamin B2) | 0.264 mg | 0.080 mg | +230% |
| Niacin (Vitamin B3) | 11.1 mg | 2.74 mg | +304% |
| Pantothenic acid (Vitamin B5) | 1.17 mg | 0.590 mg | +98% |
| Vitamin B-6 — Pyridoxine | 0.349 mg | 0.114 mg | +206% |
| Biotin (Vitamin B7) | 2.00 ug | 5.00 ug | -60% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 123 mg | 40.7 mg | +203% |
| Vitamin B-12 — Cobalamin | 1.23 ug | 1.95 ug | -37% |
| Vitamin A, RAE | 11.0 ug | 79.0 ug | -86% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.310 mg | 0.080 mg | +288% |
| Vitamin D (D2 + D3) | 1.00 ug | 0.700 ug | +43% |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 4.00 mg | +175% |
| Iron, Fe | 1.44 mg | 0.760 mg | +89% |
| Magnesium, Mg | 33.0 mg | 7.00 mg | +371% |
| Phosphorus, P | 533 mg | 80.0 mg | +566% |
| Potassium, K | 565 mg | 93.0 mg | +508% |
| Sodium, Na | 1030 mg | 78.0 mg | +1221% |
| Zinc, Zn | 3.50 mg | 0.880 mg | +298% |
| Copper, Cu | 0.164 mg | 0.041 mg | +300% |
| Manganese, Mn | 0.022 mg | 0.003 mg | +633% |
| Selenium, Se | 62.0 ug | 11.2 ug | +454% |
| Other Nutrients | |||
| Energy | 2262 kj | 1589 kj | +42% |
| Ash | 7.43 g | 0.490 g | +1416% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 5.00 ug | -60% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Betaine | 3.50 mg | 2.50 mg | +40% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 11.0 ug | 79.0 ug | -86% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 37.0 IU | 263 IU | -86% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 9.00 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 42.0 IU | 30.0 IU | +40% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.00 ug | 0.700 ug | +43% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.002 g | -100% |
| SFA 10:0 (Capric acid) | 0.005 g | 0.015 g | -67% |
| SFA 12:0 (Lauric acid) | 0 g | 0.100 g | -100% |
| SFA 14:0 (Myristic acid) | 0.532 g | 0.359 g | +48% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.053 g | -100% |
| SFA 16:0 (Palmitic acid) | 8.73 g | 7.27 g | +20% |
| SFA 17:0 (Margaric acid) | 0.104 g | 0.091 g | +14% |
| SFA 18:0 (Stearic acid) | 4.29 g | 2.26 g | +90% |
| SFA 20:0 (Arachidic acid) | 0.078 g | 0.041 g | +90% |
| SFA 22:0 (Behenic acid) | 0 g | 0.017 g | -100% |
| SFA 24:0 (Lignoceric acid) | — | 0.007 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.077 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.21 g | 1.55 g | -22% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 1.52 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.073 g | 0.058 g | +26% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 16.9 g | 12.1 g | +40% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 11.7 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.320 g | 0.176 g | +82% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.020 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.005 g | |
| Fatty acids, total polyunsaturated | 4.55 g | 10.9 g | -58% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.00 g | 9.91 g | -60% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 4.00 g | 9.72 g | -59% |
| PUFA 18:2 CLAs | — | 0.081 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.200 g | 0.702 g | -72% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.200 g | 0.681 g | -71% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.021 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.004 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.194 g | 0.054 g | +259% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.028 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.005 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.023 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.154 g | 0.146 g | +5% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.008 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.030 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.017 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.009 g | -100% |
| Fatty acids, total trans-monoenoic | — | 0.360 g | |
| TFA 16:1 t | — | 0.027 g | |
| TFA 18:1 t | — | 0.317 g | |
| TFA 22:1 t | — | 0.016 g | |
| TFA 18:2 t not further defined | — | 0.109 g | |
| Fatty acids, total trans-polyenoic | — | 0.109 g | |
| Tryptophan (EAA) | 0.310 g | 0.055 g | +464% |
| Threonine (EAA) | 1.45 g | 0.345 g | +320% |
| Isoleucine (EAA, BCAA) | 1.74 g | 0.259 g | +571% |
| Leucine (EAA, BCAA) | 2.88 g | 0.609 g | +374% |
| Lysine (EAA) | 3.07 g | 0.748 g | +311% |
| Methionine (EAA) | 0.824 g | 0.195 g | +323% |
| Cystine (conditionally essential) | 0.412 g | 0.089 g | +363% |
| Phenylalanine (EAA) | 1.47 g | 0.339 g | +333% |
| Tyrosine (conditionally essential) | 1.16 g | 0.220 g | +427% |
| Valine (EAA, BCAA) | 1.97 g | 0.354 g | +457% |
| Arginine (conditionally essential) | 2.40 g | 0.898 g | +167% |
| Histidine (EAA) | 1.39 g | 0.190 g | +633% |
| Alanine | 2.37 g | 0.964 g | +146% |
| Aspartic acid | 3.48 g | 0.814 g | +328% |
| Glutamic acid | 5.45 g | 1.35 g | +303% |
| Glycine (conditionally essential) | 2.60 g | 2.03 g | +28% |
| Proline (conditionally essential) | 2.03 g | 1.34 g | +51% |
| Serine | 1.41 g | 0.414 g | +240% |
| Hydroxyproline | 0.650 g | 1.13 g | -42% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium nutrition facts Turkey, skin, from retail parts, from dark meat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +1454% in Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Sodium, Na +1221% in Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Manganese, Mn +633% in Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium Phosphorus, P +566% in Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium
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