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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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +13.3%
Contains more IronIron +79%
Contains more CopperCopper +41.7%
Contains more ZincZinc +65.2%
Contains more ManganeseManganese +100%
~equal in Potassium ~302mg
~equal in Phosphorus ~182mg
~equal in Sodium ~65mg
~equal in Selenium ~25.5µg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more Vitamin B12Vitamin B12 +244.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
Contains more CholineCholine +54.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B1Vitamin B1 +667%
Contains more Vitamin B6Vitamin B6 +167.7%
~equal in Vitamin B2 ~0.275mg
~equal in Vitamin B5 ~0.719mg

All nutrients comparison - raw data values

Nutrient Lamb Pork shoulder DV% diff.
Vitamin B12 2.55µg 0.74µg 75%
Vitamin B1 0.1mg 0.767mg 56%
Vitamin B3 6.66mg 3.833mg 18%
Vitamin B6 0.13mg 0.348mg 17%
Zinc 4.46mg 2.7mg 16%
Protein 24.52g 17.18g 15%
Saturated fat 8.83g 6.24g 12%
Iron 1.88mg 1.05mg 10%
Cholesterol 97mg 71mg 9%
Vitamin D 2IU 70IU 9%
Vitamin D 0.1µg 1.7µg 8%
Choline 93.7mg 60.6mg 6%
Fats 20.94g 17.99g 5%
Copper 0.119mg 0.084mg 4%
Vitamin K 4.6µg 0µg 4%
Folate 18µg 5µg 3%
Polyunsaturated fat 1.51g 1.92g 3%
Calories 294kcal 236kcal 3%
Monounsaturated fat 8.82g 8.01g 2%
Vitamin B2 0.25mg 0.275mg 2%
Selenium 26.4µg 25.5µg 2%
Phosphorus 188mg 182mg 1%
Magnesium 23mg 18mg 1%
Vitamin C 0mg 0.7mg 1%
Vitamin B5 0.66mg 0.719mg 1%
Calcium 17mg 15mg 0%
Potassium 310mg 302mg 0%
Sodium 72mg 65mg 0%
Vitamin A 0µg 2µg 0%
Vitamin E 0.14mg 0.19mg 0%
Manganese 0.022mg 0.011mg 0%
Tryptophan 0.287mg 0.208mg 0%
Threonine 1.05mg 0.768mg 0%
Isoleucine 1.183mg 0.781mg 0%
Leucine 1.908mg 1.36mg 0%
Lysine 2.166mg 1.531mg 0%
Methionine 0.629mg 0.441mg 0%
Phenylalanine 0.998mg 0.681mg 0%
Valine 1.323mg 0.921mg 0%
Histidine 0.777mg 0.656mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
39% 50% 12%
Saturated fat: Sat. Fat 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -29.3%
Contains more Poly. FatPolyunsaturated fat +27.2%
~equal in Monounsaturated fat ~8.01g

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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.