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  6. Pork loin vs. Lamb

Pork loin vs. Lamb — In-Depth Nutrition Comparison

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Important differences between Pork loin and Lamb

  • Pork loin has more Vitamin B1, Vitamin B6, and Selenium, however, Lamb is richer in Vitamin B12, Zinc, Iron, Vitamin B3, and Copper.
  • Lamb's daily need coverage for Vitamin B12 is 84% more.
  • Pork loin contains 9 times more Vitamin B1 than Lamb. Pork loin contains 0.901mg of Vitamin B1, while Lamb contains 0.1mg.
  • Pork loin contains less Cholesterol.

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

Infographic

Pork loin vs Lamb 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 loin
Pork loin
5
:
5
Lamb
Lamb
Contains more Potassium +14.8%
Contains less Sodium -30.6%
Contains more Selenium +25.8%
Contains more Iron +138%
Contains more Zinc +156.3%
Contains more Copper +112.5%
Contains more Manganese +100%
Equal in Calcium - 17
Equal in Magnesium - 23
Equal in Phosphorus - 188
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Potassium +14.8%
Contains less Sodium -30.6%
Contains more Selenium +25.8%
Contains more Iron +138%
Contains more Zinc +156.3%
Contains more Copper +112.5%
Contains more Manganese +100%
Equal in Calcium - 17
Equal in Magnesium - 23
Equal in Phosphorus - 188

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 loin
Pork loin
7
:
5
Lamb
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +801%
Contains more Vitamin B6 +263.1%
Contains more Vitamin B3 +45.4%
Contains more Folate +1700%
Contains more Vitamin B12 +381.1%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.25
Equal in Vitamin B5 - 0.66
Pork loin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +801%
Contains more Vitamin B6 +263.1%
Contains more Vitamin B3 +45.4%
Contains more Folate +1700%
Contains more Vitamin B12 +381.1%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.25
Equal in Vitamin B5 - 0.66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork loin
Pork loin
1
:
3
Lamb
Lamb
Contains more Water +24.6%
Contains more Protein +24.2%
Contains more Fats +66.5%
Equal in Other - 0.82
Pork loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Water +24.6%
Contains more Protein +24.2%
Contains more Fats +66.5%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork loin
Pork loin
1
:
2
Lamb
Lamb
Contains less Saturated Fat -50.6%
Contains more Monounsaturated Fat +57.2%
Contains more Polyunsaturated fat +12.7%
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -50.6%
Contains more Monounsaturated Fat +57.2%
Contains more Polyunsaturated fat +12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork loin Lamb Opinion
Protein 19.74g 24.52g Lamb
Fats 12.58g 20.94g Lamb
Calories 198kcal 294kcal Lamb
Calcium 18mg 17mg Pork loin
Iron 0.79mg 1.88mg Lamb
Magnesium 21mg 23mg Lamb
Phosphorus 197mg 188mg Pork loin
Potassium 356mg 310mg Pork loin
Sodium 50mg 72mg Pork loin
Zinc 1.74mg 4.46mg Lamb
Copper 0.056mg 0.119mg Lamb
Manganese 0.011mg 0.022mg Lamb
Selenium 33.2µg 26.4µg Pork loin
Vitamin A 7IU 0IU Pork loin
Vitamin A RAE 2µg 0µg Pork loin
Vitamin E 0.21mg 0.14mg Pork loin
Vitamin D 21IU 2IU Pork loin
Vitamin D 0.5µg 0.1µg Pork loin
Vitamin C 0.6mg 0mg Pork loin
Vitamin B1 0.901mg 0.1mg Pork loin
Vitamin B2 0.248mg 0.25mg Lamb
Vitamin B3 4.58mg 6.66mg Lamb
Vitamin B5 0.723mg 0.66mg Pork loin
Vitamin B6 0.472mg 0.13mg Pork loin
Folate 1µg 18µg Lamb
Vitamin B12 0.53µg 2.55µg Lamb
Vitamin K 0µg 4.6µg Lamb
Tryptophan 0.244mg 0.287mg Lamb
Threonine 0.891mg 1.05mg Lamb
Isoleucine 0.91mg 1.183mg Lamb
Leucine 1.572mg 1.908mg Lamb
Lysine 1.766mg 2.166mg Lamb
Methionine 0.514mg 0.629mg Lamb
Phenylalanine 0.785mg 0.998mg Lamb
Valine 1.064mg 1.323mg Lamb
Histidine 0.77mg 0.777mg Lamb
Cholesterol 63mg 97mg Pork loin
Saturated Fat 4.36g 8.83g Pork loin
Monounsaturated Fat 5.61g 8.82g Lamb
Polyunsaturated fat 1.34g 1.51g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Lamb
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
51%
Pork loin
52%
Lamb
Minerals Daily Need Coverage Score
42%
Pork loin
52%
Lamb

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 4.47g)
Which food is cheaper?
Pork loin
Pork loin is cheaper (difference - $2.3)
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)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.