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  6. Pork leg vs. Lamb loin

Pork leg vs. Lamb loin — In-Depth Nutrition Comparison

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Summary of differences between Pork leg and Lamb loin

  • Pork leg has more Vitamin B1, Vitamin B6, and Selenium, however, Lamb loin is higher in Vitamin B12, Iron, Vitamin B3, Zinc, and Copper.
  • Lamb loin covers your daily need of Vitamin B12 66% more than Pork leg.
  • Pork leg has 7 times more Vitamin B1 than Lamb loin. While Pork leg has 0.736mg of Vitamin B1, Lamb loin has only 0.1mg.
  • Pork leg has less Cholesterol.

These are the specific foods used in this comparison Pork, fresh, leg (ham), whole, separable lean and fat, raw and Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Pork leg vs Lamb loin 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.
Pork leg
Pork leg
5
:
5
Lamb loin
Lamb loin
Contains more Phosphorus +10.6%
Contains more Potassium +28%
Contains less Sodium -26.6%
Contains more Manganese +15%
Contains more Selenium +19.5%
Contains more Calcium +260%
Contains more Iron +149.4%
Contains more Magnesium +15%
Contains more Zinc +76.7%
Contains more Copper +83.1%
Equal in Phosphorus - 180
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Lamb loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 80% 17% 78% 22% 9% 93% 40% 3% 135%
Contains more Phosphorus +10.6%
Contains more Potassium +28%
Contains less Sodium -26.6%
Contains more Manganese +15%
Contains more Selenium +19.5%
Contains more Calcium +260%
Contains more Iron +149.4%
Contains more Magnesium +15%
Contains more Zinc +76.7%
Contains more Copper +83.1%
Equal in Phosphorus - 180

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.
Pork leg
Pork leg
6
:
6
Lamb loin
Lamb loin
Contains more Vitamin A +∞%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +636%
Contains more Vitamin B6 +264.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +55.2%
Contains more Folate +171.4%
Contains more Vitamin B12 +250.8%
Equal in Vitamin B5 - 0.65
Pork leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
Lamb loin
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% 56% 134% 39% 26% 15% 277% 12%
Contains more Vitamin A +∞%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +636%
Contains more Vitamin B6 +264.5%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +55.2%
Contains more Folate +171.4%
Contains more Vitamin B12 +250.8%
Equal in Vitamin B5 - 0.65

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork leg
Pork leg
1
:
3
Lamb loin
Lamb loin
Contains more Water +19%
Contains more Protein +29.4%
Contains more Fats +25%
Contains more Other +10.6%
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Lamb loin
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more Water +19%
Contains more Protein +29.4%
Contains more Fats +25%
Contains more Other +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork leg
Pork leg
2
:
1
Lamb loin
Lamb loin
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +15.5%
Equal in Polyunsaturated fat - 1.87
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Lamb loin
47% 44% 9%
Saturated Fat: 10.24 g
Monounsaturated Fat: 9.68 g
Polyunsaturated fat: 1.87 g
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +15.5%
Equal in Polyunsaturated fat - 1.87

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork leg Lamb loin Opinion
Protein 17.43g 22.55g Lamb loin
Fats 18.87g 23.59g Lamb loin
Calories 245kcal 309kcal Lamb loin
Calcium 5mg 18mg Lamb loin
Iron 0.85mg 2.12mg Lamb loin
Magnesium 20mg 23mg Lamb loin
Phosphorus 199mg 180mg Pork leg
Potassium 315mg 246mg Pork leg
Sodium 47mg 64mg Pork leg
Zinc 1.93mg 3.41mg Lamb loin
Copper 0.065mg 0.119mg Lamb loin
Manganese 0.023mg 0.02mg Pork leg
Selenium 29.4µg 24.6µg Pork leg
Vitamin A 7IU 0IU Pork leg
Vitamin E 0.11mg Lamb loin
Vitamin D 20IU 2IU Pork leg
Vitamin D 0.5µg 0.1µg Pork leg
Vitamin C 0.7mg 0mg Pork leg
Vitamin B1 0.736mg 0.1mg Pork leg
Vitamin B2 0.2mg 0.24mg Lamb loin
Vitamin B3 4.574mg 7.1mg Lamb loin
Vitamin B5 0.685mg 0.65mg Pork leg
Vitamin B6 0.401mg 0.11mg Pork leg
Folate 7µg 19µg Lamb loin
Vitamin B12 0.63µg 2.21µg Lamb loin
Vitamin K 4.7µg Lamb loin
Tryptophan 0.208mg 0.264mg Lamb loin
Threonine 0.776mg 0.965mg Lamb loin
Isoleucine 0.787mg 1.088mg Lamb loin
Leucine 1.376mg 1.754mg Lamb loin
Lysine 1.55mg 1.991mg Lamb loin
Methionine 0.444mg 0.579mg Lamb loin
Phenylalanine 0.689mg 0.918mg Lamb loin
Valine 0.931mg 1.217mg Lamb loin
Histidine 0.659mg 0.714mg Lamb loin
Cholesterol 73mg 95mg Pork leg
Saturated Fat 6.54g 10.24g Pork leg
Monounsaturated Fat 8.38g 9.68g Lamb loin
Polyunsaturated fat 2.01g 1.87g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg Lamb loin
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
46%
Pork leg
49%
Lamb loin
Minerals Daily Need Coverage Score
40%
Pork leg
48%
Lamb loin

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Pork leg
Pork leg is lower in Saturated Fat (difference - 3.7g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients
  2. Lamb loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.