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.
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.
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) .
Raw Pork g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.