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Mutton vs. Pork loin — In-Depth Nutrition Comparison

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Differences between mutton and pork loin

  • Mutton is higher in vitamin B12, iron, zinc, vitamin B3, phosphorus, selenium, and choline; however, pork loin is richer in vitamin B1 and vitamin B6.
  • Mutton's daily need coverage for vitamin B12 is 163% higher.
  • Mutton has 6 times more iron than pork loin. While mutton has 4.76mg of iron, pork loin has only 0.79mg.
  • Pork loin has less cholesterol.

The food types used in this comparison are Mutton, cooked, roasted (Navajo) and Pork, fresh, loin, whole, separable lean and fat, raw.

Infographic

Mutton vs Pork loin infographic
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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.
Mutton
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 3% 36% 179% 21% 162% 117% 18% 4.3% 207%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more MagnesiumMagnesium +47.6%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +502.5%
Contains more ZincZinc +240.8%
Contains more PhosphorusPhosphorus +38.1%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +14.5%
Contains more CalciumCalcium +80%
Contains less SodiumSodium -63%
~equal in Copper ~0.056mg

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.
Mutton
6
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% 16% 0% 15% 69% 122% 54% 87% 555% 0% 0% 55%
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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin EVitamin E +281%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more Vitamin B5Vitamin B5 +24.1%
Contains more Vitamin B12Vitamin B12 +737.7%
Contains more CholineCholine +44.3%
Contains more Vitamin B1Vitamin B1 +1401.7%
Contains more Vitamin B6Vitamin B6 +25.2%
Contains more FolateFolate +∞%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mutton
3
33% 11% 54%
Protein: 33.43 g
Fats: 11.09 g
Carbs: 0.08 g
Water: 54 g
Other: 1.4 g
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more ProteinProtein +69.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +84.2%
Contains more FatsFats +13.4%
Contains more WaterWater +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mutton
0
49% 43% 8%
Saturated fat: Sat. Fat 5.142 g
Monounsaturated fat: Mono. Fat 4.459 g
Polyunsaturated fat: Poly. Fat 0.814 g
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains less Sat. FatSaturated fat -15.2%
Contains more Mono. FatMonounsaturated fat +25.8%
Contains more Poly. FatPolyunsaturated fat +64.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mutton Pork loin DV% diff.
Vitamin B12 4.44µg 0.53µg 163%
Vitamin B1 0.06mg 0.901mg 70%
Iron 4.76mg 0.79mg 50%
Zinc 5.93mg 1.74mg 38%
Protein 33.43g 19.74g 27%
Cholesterol 109mg 63mg 15%
Vitamin B3 6.52mg 4.58mg 12%
Phosphorus 272mg 197mg 11%
Selenium 38µg 33.2µg 9%
Vitamin B6 0.377mg 0.472mg 7%
Choline 100.6mg 69.7mg 6%
Saturated fat 5.142g 4.36g 4%
Polyunsaturated fat 0.814g 1.34g 4%
Sodium 135mg 50mg 4%
Vitamin B2 0.3mg 0.248mg 4%
Vitamin E 0.8mg 0.21mg 4%
Vitamin D 21IU 3%
Monounsaturated fat 4.459g 5.61g 3%
Vitamin D 0.5µg 3%
Vitamin B5 0.897mg 0.723mg 3%
Calories 234kcal 198kcal 2%
Potassium 409mg 356mg 2%
Magnesium 31mg 21mg 2%
Fats 11.09g 12.58g 2%
Manganese 0.033mg 0.011mg 1%
Copper 0.062mg 0.056mg 1%
Calcium 10mg 18mg 1%
Vitamin C 0.6mg 1%
Carbs 0.08g 0g 0%
Net carbs 0.08g 0g N/A
Vitamin A 2µg 0%
Folate 0µg 1µg 0%
Tryptophan 0.257mg 0.244mg 0%
Threonine 1.403mg 0.891mg 0%
Isoleucine 1.588mg 0.91mg 0%
Leucine 2.764mg 1.572mg 0%
Lysine 2.999mg 1.766mg 0%
Methionine 0.918mg 0.514mg 0%
Phenylalanine 1.399mg 0.785mg 0%
Valine 1.678mg 1.064mg 0%
Histidine 0.975mg 0.77mg 0%
Omega-3 - ALA 0.147g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mutton Pork loin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
75%
Mutton
49%
Pork loin
Minerals Daily Need Coverage Score
77%
Mutton
42%
Pork loin

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 85mg)
Which food is lower in Saturated fat?
Pork loin
Pork loin is lower in Saturated fat (difference - 0.782g)
Which food is lower in Sugar?
Mutton
Mutton is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Mutton
Mutton is relatively richer in minerals
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 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. Mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167634/nutrients
  2. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.