Turkey breast vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, bacon, cooked, baked is higher in more vitamins & minerals
Calories (kcal)
Turkey breast 109
Pork 548
Protein (g)
Turkey breast 21.8
Pork 35.7
Carbs (g)
Turkey breast 3.51
Pork 1.35
Fat (g)
Turkey breast 0.830
Pork 43.3
Fiber (g)
Turkey breast 0.500
Pork 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, baked — 35.7g vs 21.8g per 100g.
Which has fewer calories?
Turkey breast, low salt, prepackaged or deli, luncheon meat — 109 vs 548 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, bacon, cooked, baked 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 | Turkey breast | Pork | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 109 kcal | 548 kcal | -80% |
| Macronutrients | |||
| Water | 71.1 g | 12.5 g | +468% |
| Protein | 21.8 g | 35.7 g | -39% |
| Total lipid (fat) | 0.830 g | 43.3 g | -98% |
| Carbohydrate, by difference | 3.51 g | 1.35 g | +160% |
| Fiber, total dietary | 0.500 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.197 g | 14.2 g | -99% |
| Fatty acids, total monounsaturated | 0.261 g | 19.1 g | -99% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 44.0 mg | 107 mg | -59% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.130 mg | 0.348 mg | -63% |
| Riboflavin (Vitamin B2) | 0.320 mg | 0.251 mg | +27% |
| Niacin (Vitamin B3) | 0.110 mg | 10.6 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.166 mg | 1.03 mg | -84% |
| Vitamin B-6 — Pyridoxine | 0.128 mg | 0.309 mg | -59% |
| Biotin (Vitamin B7) | 4.00 ug | 2.00 ug | +100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 66.4 mg | 119 mg | -44% |
| Vitamin B-12 — Cobalamin | 0.090 ug | 1.16 ug | -92% |
| Vitamin A, RAE | 10.0 ug | 11.0 ug | -9% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.090 mg | 0.320 mg | -72% |
| Vitamin D (D2 + D3) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 10.0 mg | -20% |
| Iron, Fe | 0.630 mg | 1.49 mg | -58% |
| Magnesium, Mg | 21.0 mg | 30.0 mg | -30% |
| Phosphorus, P | 162 mg | 506 mg | -68% |
| Potassium, K | 211 mg | 539 mg | -61% |
| Sodium, Na | 772 mg | 2193 mg | -65% |
| Zinc, Zn | 1.33 mg | 3.36 mg | -60% |
| Copper, Cu | 0.057 mg | 0.182 mg | -69% |
| Manganese, Mn | 0.018 mg | 0.022 mg | -18% |
| Selenium, Se | 22.8 ug | 59.0 ug | -61% |
| Other Nutrients | |||
| Energy | 455 kj | 2293 kj | -80% |
| Ash | 2.87 g | 7.12 g | -60% |
| Total Sugars | 3.51 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 2.00 ug | +100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 2.00 ug | +100% |
| Betaine | 4.80 mg | 3.40 mg | +41% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 10.0 ug | 11.0 ug | -9% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 33.0 IU | 37.0 IU | -11% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 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) | 2.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.100 ug | -100% |
| 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 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.010 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.005 g | 0.551 g | -99% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.144 g | 9.03 g | -98% |
| SFA 17:0 (Margaric acid) | — | 0.107 g | |
| SFA 18:0 (Stearic acid) | 0.047 g | 4.41 g | -99% |
| SFA 20:0 (Arachidic acid) | — | 0.081 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.045 g | 1.24 g | -96% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.061 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.216 g | 17.4 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.329 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.184 g | 4.86 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.159 g | 4.09 g | -96% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 4.09 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.210 g | -95% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.210 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.199 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.010 g | 0.152 g | -93% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0 g | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.194 g | 0.299 g | -35% |
| Threonine (EAA) | 0.759 g | 1.40 g | -46% |
| Isoleucine (EAA, BCAA) | 0.888 g | 1.68 g | -47% |
| Leucine (EAA, BCAA) | 1.36 g | 2.78 g | -51% |
| Lysine (EAA) | 1.61 g | 2.96 g | -46% |
| Methionine (EAA) | 0.495 g | 0.795 g | -38% |
| Cystine (conditionally essential) | 0.178 g | 0.397 g | -55% |
| Phenylalanine (EAA) | 0.678 g | 1.42 g | -52% |
| Tyrosine (conditionally essential) | 0.675 g | 1.12 g | -40% |
| Valine (EAA, BCAA) | 0.907 g | 1.90 g | -52% |
| Arginine (conditionally essential) | 1.19 g | 2.31 g | -49% |
| Histidine (EAA) | 0.533 g | 1.34 g | -60% |
| Alanine | 1.06 g | 2.29 g | -54% |
| Aspartic acid | 1.66 g | 3.36 g | -51% |
| Glutamic acid | 2.79 g | 5.26 g | -47% |
| Glycine (conditionally essential) | 0.847 g | 2.51 g | -66% |
| Proline (conditionally essential) | 0.711 g | 1.96 g | -64% |
| Serine | 0.759 g | 1.36 g | -44% |
| Hydroxyproline | 0 g | 0.628 g | -100% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | — | 14.0 mg | |
| Choline from phosphatidylcholine | — | 82.0 mg | |
| Choline from phosphocholine | — | 2.50 mg | |
| Choline from sphingomyelin | — | 9.30 mg | |
| Free Choline | — | 12.0 mg | |
| Total Choline | — | 120 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 1.10 mcg | |
| Purines | |||
| Purine, adenine | 11.6 mg | 27.6 mg | -58% |
| Purine, guanine | 16.1 mg | 27.9 mg | -42% |
| Purine, hypoxanthine | 207 mg | 373 mg | -45% |
| Purine, uric acid | 0.025 mg | 0 mg | |
| Purine, xanthine | 0.760 mg | 0.300 mg | +153% |
| Purines, total | 235 mg | 429 mg | -45% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turkey breast, low salt, prepackaged or deli, luncheon meat nutrition facts Pork, cured, bacon, cooked, baked nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +100% in Turkey breast, low salt, prepackaged or deli, luncheon meat Niacin (Vitamin B3) -99% in Turkey breast, low salt, prepackaged or deli, luncheon meat Vitamin B-12 — Cobalamin -92% in Turkey breast, low salt, prepackaged or deli, luncheon meat Pantothenic acid (Vitamin B5) -84% in Turkey breast, low salt, prepackaged or deli, luncheon meat
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.