Raw Pork Belly vs. Turkey
Nutrition comparison of Raw Pork Belly and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork belly
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork belly and turkey:
- Both raw pork belly and turkey are high in calories and protein.
- Raw pork belly has more thiamin, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Raw Pork Belly (Pork, fresh, belly, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and turkey are high in calories. Raw pork belly has 174% more calories than turkey - raw pork belly has 518 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, raw pork belly is much lighter in protein, much heavier in fat and similar to turkey for carbs. Raw pork belly has a macronutrient ratio of 7:0:93 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork Belly | Turkey | |
|---|---|---|
| Protein | 7% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 93% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and raw pork belly are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
Protein
protein
Both raw pork belly and turkey are high in protein. Turkey has 206% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and turkey has 89% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and raw pork belly are low in trans fat - turkey has 0.1g of trans fat per 100 grams and raw pork belly does not contain significant amounts.
cholesterol
Raw pork belly has 34% less cholesterol than turkey - raw pork belly has 72mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin C
Raw pork belly and turkey contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Raw pork belly and turkey contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than raw pork belly - turkey has 15iu of Vitamin D per 100 grams and raw pork belly does not contain significant amounts.
Vitamin E
Raw pork belly and turkey contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
The B Vitamins
Raw pork belly has more thiamin, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and folate. Both raw pork belly and turkey contain significant amounts of riboflavin and Vitamin B12.
| Raw Pork Belly | Turkey | |
|---|---|---|
| Thiamin | 0.396 MG | 0.045 MG |
| Riboflavin | 0.242 MG | 0.281 MG |
| Niacin | 4.647 MG | 9.573 MG |
| Pantothenic acid | 0.256 MG | 0.948 MG |
| Vitamin B6 | 0.13 MG | 0.616 MG |
| Folate | 1 UG | 9 UG |
| Vitamin B12 | 0.84 UG | 1.02 UG |
Minerals
calcium
Turkey has 180% more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 110% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 29% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Raw Pork Belly | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.48 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.48 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than turkey per 100 grams.
| Raw Pork Belly | Turkey | |
|---|---|---|
| linoleic acid | 5.03 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 5.03 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: Raw Pork Belly (Pork, fresh, belly, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Raw Pork Belly 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 % |
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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 % |
|
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 raw pork belly or turkey contain more calories in 100 grams?Both raw pork belly and turkey are high in calories. Raw pork belly has 170% more calories than turkey - raw pork belly has 518 calories in 100g and turkey has 189 calories.
Is raw pork belly or turkey better for protein?
Both raw pork belly and turkey are high in protein. Turkey has 210% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and turkey has 28.6g of protein.