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  6. Lamb vs. Pork shoulder

Lamb vs. Pork shoulder — In-Depth Nutrition Comparison

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Important differences between Lamb and Pork shoulder

  • Lamb has more Vitamin B12, Vitamin B3, Zinc, Iron, and Choline, however, Pork shoulder is richer in Vitamin B1, Vitamin B6, and Vitamin D.
  • Lamb's daily need coverage for Vitamin B12 is 75% more.
  • Lamb contains 2 times more Iron than Pork shoulder. Lamb contains 1.88mg of Iron, while Pork shoulder contains 1.05mg.
  • Pork shoulder contains less Saturated Fat.

The food varieties used in the comparison are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Pork, fresh, shoulder, whole, separable lean and fat, raw.

Infographic

Lamb vs Pork shoulder infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
Lamb
9
:
1
Pork shoulder
Pork shoulder
Contains more Calcium +13.3%
Contains more Iron +79%
Contains more Magnesium +27.8%
Contains more Zinc +65.2%
Contains more Copper +41.7%
Contains more Manganese +100%
Equal in Phosphorus - 182
Equal in Potassium - 302
Equal in Sodium - 65
Equal in Selenium - 25.5
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Calcium +13.3%
Contains more Iron +79%
Contains more Magnesium +27.8%
Contains more Zinc +65.2%
Contains more Copper +41.7%
Contains more Manganese +100%
Equal in Phosphorus - 182
Equal in Potassium - 302
Equal in Sodium - 65
Equal in Selenium - 25.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
Lamb
4
:
8
Pork shoulder
Pork shoulder
Contains more Vitamin B3 +73.8%
Contains more Folate +260%
Contains more Vitamin B12 +244.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +35.7%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +667%
Contains more Vitamin B6 +167.7%
Equal in Vitamin B2 - 0.275
Equal in Vitamin B5 - 0.719
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Pork shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 0%
Contains more Vitamin B3 +73.8%
Contains more Folate +260%
Contains more Vitamin B12 +244.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +35.7%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +667%
Contains more Vitamin B6 +167.7%
Equal in Vitamin B2 - 0.275
Equal in Vitamin B5 - 0.719

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
:
1
Pork shoulder
Pork shoulder
Contains more Protein +42.7%
Contains more Fats +16.4%
Contains more Water +19.2%
Equal in Other - 0.81
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more Protein +42.7%
Contains more Fats +16.4%
Contains more Water +19.2%
Equal in Other - 0.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
:
2
Pork shoulder
Pork shoulder
Contains more Monounsaturated Fat +10.1%
Contains less Saturated Fat -29.3%
Contains more Polyunsaturated fat +27.2%
Equal in Monounsaturated Fat - 8.01
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains more Monounsaturated Fat +10.1%
Contains less Saturated Fat -29.3%
Contains more Polyunsaturated fat +27.2%
Equal in Monounsaturated Fat - 8.01

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Pork shoulder
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Lamb Pork shoulder Opinion
Protein 24.52g 17.18g Lamb
Fats 20.94g 17.99g Lamb
Calories 294kcal 236kcal Lamb
Calcium 17mg 15mg Lamb
Iron 1.88mg 1.05mg Lamb
Magnesium 23mg 18mg Lamb
Phosphorus 188mg 182mg Lamb
Potassium 310mg 302mg Lamb
Sodium 72mg 65mg Pork shoulder
Zinc 4.46mg 2.7mg Lamb
Copper 0.119mg 0.084mg Lamb
Manganese 0.022mg 0.011mg Lamb
Selenium 26.4µg 25.5µg Lamb
Vitamin A 0IU 7IU Pork shoulder
Vitamin A RAE 0µg 2µg Pork shoulder
Vitamin E 0.14mg 0.19mg Pork shoulder
Vitamin D 2IU 70IU Pork shoulder
Vitamin D 0.1µg 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.1mg 0.767mg Pork shoulder
Vitamin B2 0.25mg 0.275mg Pork shoulder
Vitamin B3 6.66mg 3.833mg Lamb
Vitamin B5 0.66mg 0.719mg Pork shoulder
Vitamin B6 0.13mg 0.348mg Pork shoulder
Folate 18µg 5µg Lamb
Vitamin B12 2.55µg 0.74µg Lamb
Vitamin K 4.6µg 0µg Lamb
Tryptophan 0.287mg 0.208mg Lamb
Threonine 1.05mg 0.768mg Lamb
Isoleucine 1.183mg 0.781mg Lamb
Leucine 1.908mg 1.36mg Lamb
Lysine 2.166mg 1.531mg Lamb
Methionine 0.629mg 0.441mg Lamb
Phenylalanine 0.998mg 0.681mg Lamb
Valine 1.323mg 0.921mg Lamb
Histidine 0.777mg 0.656mg Lamb
Cholesterol 97mg 71mg Pork shoulder
Saturated Fat 8.83g 6.24g Pork shoulder
Monounsaturated Fat 8.82g 8.01g Lamb
Polyunsaturated fat 1.51g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Pork shoulder
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Lamb
50%
Pork shoulder
Minerals Daily Need Coverage Score
52%
Lamb
41%
Pork shoulder

Comparison summary

Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Pork shoulder
Pork shoulder is lower in Saturated Fat (difference - 2.59g)
Which food is cheaper?
Pork shoulder
Pork shoulder is cheaper (difference - $2.3)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder is relatively richer in vitamins
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.