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  6. Pork, fresh, leg (ham), shank half, separable lean and fat, raw vs. Pork loin

Pork, fresh, leg (ham), shank half, separable lean and fat, raw vs. Pork loin — In-Depth Nutrition Comparison

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What are the main differences between pork, fresh, leg (ham), shank half, separable lean and fat, raw and pork loin?

  • Pork, fresh, leg (ham), shank half, separable lean, and fat, raw is richer in copper, vitamin B3, and polyunsaturated fat, yet pork loin is richer in vitamin B1 and selenium.
  • Pork loin's daily need coverage for vitamin B1 is 36% higher.
  • Pork, fresh, leg (ham), shank half, separable lean,, and fat, raw has 2 times more copper than pork loin. Pork, fresh, leg (ham), shank half, separable lean,, and fat, raw has 0.131mg of copper, while pork loin has 0.056mg.

We used Pork, fresh, leg (ham), shank half, separable lean,, and fat, raw and Pork, fresh, loin, whole, separable lean,, and fat, raw types in this comparison.

Infographic

Pork, fresh, leg (ham), shank half, separable lean and fat, raw vs Pork loin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 29% 26% 44% 55% 87% 11% 2.9% 106%
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 CopperCopper +133.9%
Contains more ZincZinc +16.1%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +50%
Contains more IronIron +14.5%
Contains less SodiumSodium -40.5%
Contains more SeleniumSelenium +70.3%
~equal in Potassium ~356mg
~equal in Phosphorus ~197mg

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.
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% 2% 6.2% 7.5% 118% 71% 108% 36% 110% 68% 0% 0% 37%
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 AVitamin A +200%
Contains more Vitamin EVitamin E +47.6%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0.5µg
~equal in Vitamin B6 ~0.472mg
~equal in Vitamin B12 ~0.53µg
~equal in Vitamin K ~0µg
~equal in Choline ~69.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 12% 68%
Protein: 19.87 g
Fats: 11.96 g
Carbs: 0 g
Water: 67.69 g
Other: 0.48 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 OtherOther +58.3%
~equal in Protein ~19.74g
~equal in Fats ~12.58g
~equal in Carbs ~0g
~equal in Water ~66.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 44% 21%
Saturated fat: Sat. Fat 3.942 g
Monounsaturated fat: Mono. Fat 5.067 g
Polyunsaturated fat: Poly. Fat 2.412 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 -9.6%
Contains more Poly. FatPolyunsaturated fat +80%
Contains more Mono. FatMonounsaturated fat +10.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork, fresh, leg (ham), shank half, separable lean and fat, raw Pork loin
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), shank half, separable lean and fat, raw Pork loin DV% diff.
Vitamin B1 0.47mg 0.901mg 36%
Selenium 19.5µg 33.2µg 25%
Copper 0.131mg 0.056mg 8%
Polyunsaturated fat 2.412g 1.34g 7%
Vitamin B3 5.75mg 4.58mg 7%
Vitamin B2 0.307mg 0.248mg 5%
Zinc 2.02mg 1.74mg 3%
Vitamin B5 0.594mg 0.723mg 3%
Saturated fat 3.942g 4.36g 2%
Monounsaturated fat 5.067g 5.61g 1%
Vitamin E 0.31mg 0.21mg 1%
Sodium 84mg 50mg 1%
Phosphorus 204mg 197mg 1%
Iron 0.69mg 0.79mg 1%
Potassium 329mg 356mg 1%
Calcium 12mg 18mg 1%
Cholesterol 67mg 63mg 1%
Vitamin C 0mg 0.6mg 1%
Fats 11.96g 12.58g 1%
Calories 193kcal 198kcal 0%
Protein 19.87g 19.74g 0%
Vitamin D 20IU 21IU 0%
Magnesium 19mg 21mg 0%
Vitamin A 6µg 2µg 0%
Vitamin D 0.5µg 0.5µg 0%
Manganese 0.022mg 0.011mg 0%
Vitamin B6 0.475mg 0.472mg 0%
Vitamin B12 0.54µg 0.53µg 0%
Trans fat 0.095g N/A
Folate 0µg 1µg 0%
Choline 68.2mg 69.7mg 0%
Tryptophan 0.237mg 0.244mg 0%
Threonine 0.874mg 0.891mg 0%
Isoleucine 0.941mg 0.91mg 0%
Leucine 1.636mg 1.572mg 0%
Lysine 1.768mg 1.766mg 0%
Methionine 0.545mg 0.514mg 0%
Phenylalanine 0.826mg 0.785mg 0%
Valine 1.005mg 1.064mg 0%
Histidine 0.808mg 0.77mg 0%
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.093g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.079g N/A
Omega-6 - Linoleic acid 2.111g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork, fresh, leg (ham), shank half, separable lean and fat, raw Pork loin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
43%
Pork, fresh, leg (ham), shank half, separable lean and fat, raw
49%
Pork loin
Minerals Daily Need Coverage Score
38%
Pork, fresh, leg (ham), shank half, separable lean and fat, raw
42%
Pork loin

Comparison summary

Which food is lower in Saturated fat?
Pork, fresh, leg (ham), shank half, separable lean and fat, raw
Pork, fresh, leg (ham), shank half, separable lean and fat, raw is lower in Saturated fat (difference - 0.418g)
Which food is lower in glycemic index?
Pork, fresh, leg (ham), shank half, separable lean and fat, raw
Pork, fresh, leg (ham), shank half, separable lean and fat, raw is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 34mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
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. Pork, fresh, leg (ham), shank half, separable lean and fat, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168226/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.