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.
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.
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.
Cooked Pork g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or turkey contain more calories in 100 grams?Both pork and turkey are high in calories. Pork has 60% more calories than turkey - pork has 297 calories in 100g and turkey has 189 calories.
Is pork or turkey better for protein?
Both pork and turkey are high in protein. Turkey has 10% more protein than pork - pork has 25.7g of protein per 100 grams and turkey has 28.6g of protein.
Does pork or turkey contain more potassium?
Both pork and turkey are high in potassium. Pork has 50% more potassium than turkey - pork has 362mg of potassium in 100 grams and turkey has 239mg of potassium.