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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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 2% 6.2% 118% 71% 108% 36% 110% 68% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 7.5% 0.67% 4.2% 225% 57% 86% 43% 109% 66% 0% 0.75%
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

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%
Omega-6 (Linoleic acid) 2.111g 12%
Copper 0.131mg 0.056mg 8%
Vitamin B3 5.75mg 4.58mg 7%
Polyunsaturated fat 2.412g 1.34g 7%
Omega-3 (ALA) 0.093g 6%
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%
Fats 11.96g 12.58g 1%
Vitamin C 0mg 0.6mg 1%
Cholesterol 67mg 63mg 1%
Calcium 12mg 18mg 1%
Potassium 329mg 356mg 1%
Iron 0.69mg 0.79mg 1%
Phosphorus 204mg 197mg 1%
Sodium 84mg 50mg 1%
Vitamin E 0.31mg 0.21mg 1%
Monounsaturated fat 5.067g 5.61g 1%
Calories 193kcal 198kcal 0%
Protein 19.87g 19.74g 0%
Protein per 100 calories 10g 10g N/A
Calories per 10 g protein 97kcal 100kcal N/A
Weight per 100 calories 52g 51g N/A
Unsaturated / Saturated Fat ratio 1.9 1.6 N/A
Vitamin D* 20 IU 21 IU 0%
Vitamin D 0.5µg 0.5µg 0%
Magnesium 19mg 21mg 0%
Vitamin A 6µg 2µg 0%
Manganese 0.022mg 0.011mg 0%
Vitamin B6 0.475mg 0.472mg 0%
Vitamin B12 0.54µg 0.53µg 0%
Folate 0µg 1µg 0%
Trans fat 0.095g N/A
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 (DPA) 0.009g 0g N/A
Omega-6 (Gamma-linolenic acid) 0.003g N/A
Omega-6 (Eicosadienoic acid) 0.079g N/A

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
~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%

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.