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

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

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How are pork, fresh, leg (ham), shank half, separable lean only, raw and pork loin different?

  • Pork, fresh, leg (ham), shank half, separable lean only, raw is richer in vitamin B3, copper, and vitamin B2, while pork loin is higher in vitamin B1, selenium, monounsaturated fat, and polyunsaturated fat.
  • Pork loin covers your daily need for vitamin B1, 32% more than pork, fresh, leg (ham), shank half, separable lean only, raw.
  • Pork, fresh, leg (ham), shank half, separable lean only, raw contains 3 times more copper than pork loin. Pork, fresh, leg (ham), shank half, separable lean only, raw contains 0.142mg of copper, while pork loin contains 0.056mg.
  • Pork, fresh, leg (ham), shank half, separable lean only, raw is lower in saturated fat.

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

Infographic

Pork, fresh, leg (ham), shank half, separable lean only, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 29% 29% 47% 61% 96% 12% 3.4% 116%
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 +153.6%
Contains more ZincZinc +29.3%
Contains more PhosphorusPhosphorus +13.7%
Contains more ManganeseManganese +136.4%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +55.9%
~equal in Magnesium ~21mg
~equal in Potassium ~356mg
~equal in Iron ~0.79mg

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% 1% 5.8% 4.5% 131% 79% 118% 37% 123% 64% 0% 0% 41%
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 +50%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin B2Vitamin B2 +38.3%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +72.6%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more FolateFolate +∞%
~equal in Vitamin B12 ~0.53µg
~equal in Vitamin K ~0µg
~equal in Choline ~69.7mg

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), shank half, separable lean only, raw Pork loin DV% diff.
Vitamin B1 0.522mg 0.901mg 32%
Selenium 21.3µg 33.2µg 22%
Saturated fat 0.917g 4.36g 16%
Fats 2.95g 12.58g 15%
Monounsaturated fat 1.214g 5.61g 11%
Vitamin B3 6.273mg 4.58mg 11%
Copper 0.142mg 0.056mg 10%
Vitamin B2 0.343mg 0.248mg 7%
Polyunsaturated fat 0.605g 1.34g 5%
Vitamin B6 0.531mg 0.472mg 5%
Zinc 2.25mg 1.74mg 5%
Calories 119kcal 198kcal 4%
Protein 21.66g 19.74g 4%
Phosphorus 224mg 197mg 4%
Vitamin B5 0.622mg 0.723mg 2%
Sodium 90mg 50mg 2%
Vitamin E 0.29mg 0.21mg 1%
Vitamin B12 0.51µg 0.53µg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin D 0.3µg 0.5µg 1%
Vitamin D 11IU 21IU 1%
Choline 74.4mg 69.7mg 1%
Cholesterol 66mg 63mg 1%
Calcium 12mg 18mg 1%
Potassium 329mg 356mg 1%
Manganese 0.026mg 0.011mg 1%
Magnesium 21mg 21mg 0%
Iron 0.77mg 0.79mg 0%
Vitamin A 3µg 2µg 0%
Folate 0µg 1µg 0%
Trans fat 0.011g N/A
Tryptophan 0.258mg 0.244mg 0%
Threonine 0.952mg 0.891mg 0%
Isoleucine 1.025mg 0.91mg 0%
Leucine 1.782mg 1.572mg 0%
Lysine 1.926mg 1.766mg 0%
Methionine 0.594mg 0.514mg 0%
Phenylalanine 0.9mg 0.785mg 0%
Valine 1.095mg 1.064mg 0%
Histidine 0.881mg 0.77mg 0%
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A
Omega-6 - Linoleic acid 0.503g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 3% 75%
Protein: 21.66 g
Fats: 2.95 g
Carbs: 0 g
Water: 74.88 g
Other: 0.51 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 WaterWater +11.9%
Contains more FatsFats +326.4%
Contains more OtherOther +49%
~equal in Protein ~19.74g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 44% 22%
Saturated fat: Sat. Fat 0.917 g
Monounsaturated fat: Mono. Fat 1.214 g
Polyunsaturated fat: Poly. Fat 0.605 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 -79%
Contains more Mono. FatMonounsaturated fat +362.1%
Contains more Poly. FatPolyunsaturated fat +121.5%

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 only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168228/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.