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  6. Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted vs. Pork loin

Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted vs. Pork loin — In-Depth Nutrition Comparison

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How are pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted and pork loin different?

  • Pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted is higher in selenium, zinc, phosphorus, vitamin B12, and monounsaturated fat; however, pork loin is richer in vitamin B1 and vitamin B6.
  • Daily need coverage for vitamin B1 for pork loin is 22% higher.
  • Pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted contains 2 times more zinc than pork loin. While pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted contains 2.96mg of zinc, pork loin contains only 1.74mg.
  • Pork loin has less cholesterol.

Pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted and Pork, fresh, loin, whole, separable lean, and fat, raw are the varieties used in this article.

Infographic

Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 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 16% 4.2% 31% 38% 33% 81% 113% 7.8% 4.2% 247%
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 IronIron +27.8%
Contains more CopperCopper +78.6%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +33.5%
Contains more ManganeseManganese +190.9%
Contains more SeleniumSelenium +36.4%
Contains more CalciumCalcium +28.6%
Contains less SodiumSodium -16.7%
~equal in Magnesium ~21mg
~equal in Potassium ~356mg

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 1% 1% 4.4% 12% 159% 72% 86% 37% 93% 85% 0% 7.5% 50%
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 DVitamin D +60%
Contains more Vitamin B2Vitamin B2 +26.2%
Contains more Vitamin B12Vitamin B12 +28.3%
Contains more FolateFolate +900%
Contains more CholineCholine +32.3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +41.9%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B6Vitamin B6 +17.4%
~equal in Vitamin E ~0.21mg
~equal in Vitamin B3 ~4.58mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted Pork loin DV% diff.
Vitamin B1 0.635mg 0.901mg 22%
Selenium 45.3µg 33.2µg 22%
Protein 26.83g 19.74g 14%
Zinc 2.96mg 1.74mg 11%
Cholesterol 94mg 63mg 10%
Saturated fat 6.47g 4.36g 10%
Phosphorus 263mg 197mg 9%
Fats 17.61g 12.58g 8%
Monounsaturated fat 7.88g 5.61g 6%
Vitamin B12 0.68µg 0.53µg 6%
Vitamin B6 0.402mg 0.472mg 5%
Vitamin B2 0.313mg 0.248mg 5%
Copper 0.1mg 0.056mg 5%
Choline 92.2mg 69.7mg 4%
Calories 273kcal 198kcal 4%
Iron 1.01mg 0.79mg 3%
Vitamin D 33IU 21IU 2%
Vitamin D 0.8µg 0.5µg 2%
Polyunsaturated fat 1.68g 1.34g 2%
Vitamin B5 0.617mg 0.723mg 2%
Folate 10µg 1µg 2%
Manganese 0.032mg 0.011mg 1%
Vitamin C 0.3mg 0.6mg 0%
Magnesium 22mg 21mg 0%
Calcium 14mg 18mg 0%
Potassium 352mg 356mg 0%
Sodium 60mg 50mg 0%
Vitamin E 0.22mg 0.21mg 0%
Vitamin A 3µg 2µg 0%
Vitamin B3 4.574mg 4.58mg 0%
Tryptophan 0.324mg 0.244mg 0%
Threonine 1.198mg 0.891mg 0%
Isoleucine 1.218mg 0.91mg 0%
Leucine 2.122mg 1.572mg 0%
Lysine 2.39mg 1.766mg 0%
Methionine 0.687mg 0.514mg 0%
Phenylalanine 1.062mg 0.785mg 0%
Valine 1.437mg 1.064mg 0%
Histidine 1.022mg 0.77mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 18% 55%
Protein: 26.83 g
Fats: 17.61 g
Carbs: 0 g
Water: 55.04 g
Other: 0.52 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 +35.9%
Contains more FatsFats +40%
Contains more WaterWater +21.6%
Contains more OtherOther +46.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 49% 10%
Saturated fat: Sat. Fat 6.47 g
Monounsaturated fat: Mono. Fat 7.88 g
Polyunsaturated fat: Poly. Fat 1.68 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 more Mono. FatMonounsaturated fat +40.5%
Contains more Poly. FatPolyunsaturated fat +25.4%
Contains less Sat. FatSaturated fat -32.6%

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), whole, separable lean and fat, cooked, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168223/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.