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  6. Pork shoulder vs. Pork leg

Pork shoulder vs. Pork leg — In-Depth Nutrition Comparison

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How are Pork shoulder and Pork leg different?

  • Pork shoulder is richer in Vitamin D, Zinc, and Vitamin B2, while Pork leg is higher in Selenium.

Pork, fresh, shoulder, whole, separable lean and fat, raw and Pork, fresh, leg (ham), whole, separable lean and fat, raw types were used in this article.

Infographic

Pork shoulder vs Pork leg 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
4
:
6
Pork leg
Pork leg
Contains more Calcium +200%
Contains more Iron +23.5%
Contains more Zinc +39.9%
Contains more Copper +29.2%
Contains more Magnesium +11.1%
Contains less Sodium -27.7%
Contains more Manganese +109.1%
Contains more Selenium +15.3%
Equal in Phosphorus - 199
Equal in Potassium - 315
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Contains more Calcium +200%
Contains more Iron +23.5%
Contains more Zinc +39.9%
Contains more Copper +29.2%
Contains more Magnesium +11.1%
Contains less Sodium -27.7%
Contains more Manganese +109.1%
Contains more Selenium +15.3%
Equal in Phosphorus - 199
Equal in Potassium - 315

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
7
:
3
Pork leg
Pork leg
Contains more Vitamin D +240%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B12 +17.5%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +40%
Equal in Vitamin A - 7
Equal in Vitamin C - 0.7
Equal in Vitamin B1 - 0.736
Equal in Vitamin B5 - 0.685
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%
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%
Contains more Vitamin D +240%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B12 +17.5%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +40%
Equal in Vitamin A - 7
Equal in Vitamin C - 0.7
Equal in Vitamin B1 - 0.736
Equal in Vitamin B5 - 0.685

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork shoulder
Pork shoulder
1
:
3
Pork leg
Pork leg
Contains more Other +51.9%
Equal in Protein - 17.43
Equal in Fats - 18.87
Equal in Water - 62.47
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more Other +51.9%
Equal in Protein - 17.43
Equal in Fats - 18.87
Equal in Water - 62.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork shoulder
Pork shoulder
1
:
2
Pork leg
Pork leg
Equal in Saturated Fat - 6.54
Equal in Monounsaturated Fat - 8.38
Equal in Polyunsaturated fat - 2.01
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Equal in Saturated Fat - 6.54
Equal in Monounsaturated Fat - 8.38
Equal in Polyunsaturated fat - 2.01

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 Pork leg
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pork shoulder Pork leg Opinion
Protein 17.18g 17.43g Pork leg
Fats 17.99g 18.87g Pork leg
Calories 236kcal 245kcal Pork leg
Calcium 15mg 5mg Pork shoulder
Iron 1.05mg 0.85mg Pork shoulder
Magnesium 18mg 20mg Pork leg
Phosphorus 182mg 199mg Pork leg
Potassium 302mg 315mg Pork leg
Sodium 65mg 47mg Pork leg
Zinc 2.7mg 1.93mg Pork shoulder
Copper 0.084mg 0.065mg Pork shoulder
Manganese 0.011mg 0.023mg Pork leg
Selenium 25.5µg 29.4µg Pork leg
Vitamin A 7IU 7IU
Vitamin A RAE 2µg 0µg Pork shoulder
Vitamin E 0.19mg Pork shoulder
Vitamin D 70IU 20IU Pork shoulder
Vitamin D 1.7µg 0.5µg Pork shoulder
Vitamin C 0.7mg 0.7mg
Vitamin B1 0.767mg 0.736mg Pork shoulder
Vitamin B2 0.275mg 0.2mg Pork shoulder
Vitamin B3 3.833mg 4.574mg Pork leg
Vitamin B5 0.719mg 0.685mg Pork shoulder
Vitamin B6 0.348mg 0.401mg Pork leg
Folate 5µg 7µg Pork leg
Vitamin B12 0.74µg 0.63µg Pork shoulder
Tryptophan 0.208mg 0.208mg
Threonine 0.768mg 0.776mg Pork leg
Isoleucine 0.781mg 0.787mg Pork leg
Leucine 1.36mg 1.376mg Pork leg
Lysine 1.531mg 1.55mg Pork leg
Methionine 0.441mg 0.444mg Pork leg
Phenylalanine 0.681mg 0.689mg Pork leg
Valine 0.921mg 0.931mg Pork leg
Histidine 0.656mg 0.659mg Pork leg
Cholesterol 71mg 73mg Pork shoulder
Saturated Fat 6.24g 6.54g Pork shoulder
Monounsaturated Fat 8.01g 8.38g Pork leg
Polyunsaturated fat 1.92g 2.01g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Pork leg
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
46%
Pork leg
Minerals Daily Need Coverage Score
41%
Pork shoulder
40%
Pork leg

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pork shoulder
Pork shoulder is lower in Saturated Fat (difference - 0.3g)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder is relatively richer in vitamins
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 - 18mg)
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.

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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.