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Mutton vs. Pork shoulder — In-Depth Nutrition Comparison

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Differences between mutton and pork shoulder

  • Mutton is higher in vitamin B12, iron, zinc, selenium, vitamin B3, phosphorus, and choline; however, pork shoulder is richer in vitamin B1.
  • Mutton's daily need coverage for vitamin B12 is 154% higher.
  • Mutton has 5 times more iron than pork shoulder. While mutton has 4.76mg of iron, pork shoulder has only 1.05mg.
  • Pork shoulder has less cholesterol.

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

Infographic

Mutton vs Pork shoulder 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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +72.2%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +353.3%
Contains more ZincZinc +119.6%
Contains more PhosphorusPhosphorus +49.5%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +49%
Contains more CalciumCalcium +50%
Contains more CopperCopper +35.5%
Contains less SodiumSodium -51.9%

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
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% 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 2.3% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin EVitamin E +321.1%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +24.8%
Contains more Vitamin B12Vitamin B12 +500%
Contains more CholineCholine +66%
Contains more Vitamin B1Vitamin B1 +1178.3%
Contains more FolateFolate +∞%
~equal in Vitamin B2 ~0.275mg
~equal in Vitamin B6 ~0.348mg
~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
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 +94.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.8%
Contains more FatsFats +62.2%
Contains more WaterWater +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mutton
1
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 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +79.6%
Contains more Poly. FatPolyunsaturated fat +135.9%

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 shoulder
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat 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 shoulder DV% diff.
Vitamin B12 4.44µg 0.74µg 154%
Vitamin B1 0.06mg 0.767mg 59%
Iron 4.76mg 1.05mg 46%
Protein 33.43g 17.18g 33%
Zinc 5.93mg 2.7mg 29%
Selenium 38µg 25.5µg 23%
Vitamin B3 6.52mg 3.833mg 17%
Phosphorus 272mg 182mg 13%
Cholesterol 109mg 71mg 13%
Fats 11.09g 17.99g 11%
Vitamin D 1.7µg 9%
Monounsaturated fat 4.459g 8.01g 9%
Vitamin D 70IU 9%
Choline 100.6mg 60.6mg 7%
Polyunsaturated fat 0.814g 1.92g 7%
Saturated fat 5.142g 6.24g 5%
Vitamin B5 0.897mg 0.719mg 4%
Vitamin E 0.8mg 0.19mg 4%
Magnesium 31mg 18mg 3%
Sodium 135mg 65mg 3%
Potassium 409mg 302mg 3%
Vitamin B2 0.3mg 0.275mg 2%
Copper 0.062mg 0.084mg 2%
Vitamin B6 0.377mg 0.348mg 2%
Manganese 0.033mg 0.011mg 1%
Calcium 10mg 15mg 1%
Vitamin C 0.7mg 1%
Folate 0µg 5µg 1%
Calories 234kcal 236kcal 0%
Carbs 0.08g 0g 0%
Net carbs 0.08g 0g N/A
Vitamin A 2µg 0%
Tryptophan 0.257mg 0.208mg 0%
Threonine 1.403mg 0.768mg 0%
Isoleucine 1.588mg 0.781mg 0%
Leucine 2.764mg 1.36mg 0%
Lysine 2.999mg 1.531mg 0%
Methionine 0.918mg 0.441mg 0%
Phenylalanine 1.399mg 0.681mg 0%
Valine 1.678mg 0.921mg 0%
Histidine 0.975mg 0.656mg 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 shoulder
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
47%
Pork shoulder
Minerals Daily Need Coverage Score
77%
Mutton
41%
Pork shoulder

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 70mg)
Which food is lower in Sugar?
Mutton
Mutton is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mutton
Mutton is lower in Saturated fat (difference - 1.098g)
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 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.