Pork Belly (Raw)vsTurkey Breast (Raw)
Pork Belly (Raw) has 518 calories and 9.3g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Pork Belly (Raw) vs Turkey Breast (Raw)
Go with Turkey Breast (Raw) at just 102 kcal per 100g — 80% fewer calories.
Turkey Breast (Raw) will keep you satisfied longer with 21.5g protein — fat and protein slow digestion while fiber adds bulk.
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Turkey Breast (Raw) is the heart-friendlier option with lower saturated fat, more potassium.
Turkey Breast (Raw) provides 242mg of potassium per 100g — important for muscle function and hydration.
Turkey Breast (Raw) edges ahead overall with more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Pork Belly (Raw)
High in saturated fat with 19.3g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 72mg per 100g.
Calorie-dense at 518 kcal per 100g, so portion size matters.
Turkey Breast (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Pork Belly | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 518kcal26% | 102kcal5% | +416kcal |
| Protein | 9.3g19% | 22g43% | <0.1g |
| Total Fat | 53g68% | 1.7g2% | +51g |
| Saturated Fat | 19g97% | 0.54g3% | +19g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 72mg24% | 54mg18% | +18mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 0.30mg0% | 0mg0% | +0.30mg |
| Vitamin D | — | 0.10mcg1% | — |
| Vitamin E | 0.39mg3% | <0.1mg0% | +0.33mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.13mg8% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 0.84mcg35% | 0.63mcg26% | +0.21mcg |
| Folate | 1.0mcg0% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | 0.40mg33% | <0.1mg3% | +0.36mg |
| Riboflavin (B2) | 0.24mg19% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 4.7mg29% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 32mg1% | 206mg9% | <0.1mg |
| Calcium | 5.0mg0% | 14mg1% | <0.1mg |
| Iron | 0.52mg3% | 0.54mg3% | <0.1mg |
| Potassium | 185mg4% | 242mg5% | <0.1mg |
| Phosphorus | 108mg9% | 236mg19% | <0.1mg |
| Magnesium | 4.0mg1% | 25mg6% | <0.1mg |
| Zinc | 1.0mg9% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg6% | <0.1mg6% | — |
| Manganese | <0.1mg0% | <0.1mg0% | <0.1mg |
| Selenium | 8.0mcg15% | 23mcg41% | <0.1mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is significantly lower in calories at just 102 kcal per 100g compared to 518 kcal for Pork Belly (Raw) — that's 408% fewer calories, making Turkey Breast (Raw) the better choice for calorie-conscious diets.
Protein: Turkey Breast (Raw) provides more protein with 21.5g versus 9.34g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast (Raw) offers better value for building and maintaining muscle.
Fat: Turkey Breast (Raw) is the leaner option with 1.66g of total fat per 100g compared to 53g. Turkey Breast (Raw) has less saturated fat (0.536g vs 19.3g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Pork Belly (Raw): 0.3mg vs 0mg), Thiamin (B1) (Pork Belly (Raw): 0.396mg vs 0.033mg), Folate (Turkey Breast (Raw): 7mcg vs 1mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Turkey Breast (Raw): 206mg vs 32mg), Magnesium (Turkey Breast (Raw): 25mg vs 4mg), Selenium (Turkey Breast (Raw): 22.7mcg vs 8mcg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Turkey Breast (Raw) fits a high-protein diet. Turkey Breast (Raw) fits a low-fat diet. Pork Belly (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Pork Belly (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 9.34g for Pork Belly (Raw).
- Which is lower in calories, Pork Belly (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 518 kcal.
- Is Pork Belly (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Pork Belly (Raw) has 518 calories and 9.34g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pork Belly (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 53g.