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  6. Pork shoulder vs. Lamb

Pork shoulder vs. Lamb — In-Depth Nutrition Comparison

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Important differences between Pork shoulder and Lamb

  • Pork shoulder has more Vitamin B1, Vitamin B6, and Vitamin D, however, Lamb is richer in Vitamin B12, Vitamin B3, Zinc, Iron, and Choline.
  • Lamb's daily need coverage for Vitamin B12 is 75% more.
  • Pork shoulder contains 35 times more Vitamin D than Lamb. Pork shoulder contains 70IU of Vitamin D, while Lamb contains 2IU.
  • Pork shoulder contains less Cholesterol.

The food varieties used in the comparison are Pork, fresh, shoulder, 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 shoulder 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 shoulder
Pork shoulder
1
:
9
Lamb
Lamb
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 - 188
Equal in Potassium - 310
Equal in Selenium - 26.4
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
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 - 188
Equal in Potassium - 310
Equal in Selenium - 26.4

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 shoulder
Pork shoulder
8
:
4
Lamb
Lamb
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%
Contains more Vitamin B3 +73.8%
Contains more Folate +260%
Contains more Vitamin B12 +244.6%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.25
Equal in Vitamin B5 - 0.66
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%
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 +35.7%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +667%
Contains more Vitamin B6 +167.7%
Contains more Vitamin B3 +73.8%
Contains more Folate +260%
Contains more Vitamin B12 +244.6%
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 shoulder
Pork shoulder
1
:
3
Lamb
Lamb
Contains more Water +19.2%
Contains more Protein +42.7%
Contains more Fats +16.4%
Equal in Other - 0.82
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 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 +19.2%
Contains more Protein +42.7%
Contains more Fats +16.4%
Equal in Other - 0.82

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder 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
50%
Pork shoulder
52%
Lamb
Minerals Daily Need Coverage Score
41%
Pork shoulder
52%
Lamb

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. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.