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

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

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

  • Pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted is higher in selenium, phosphorus, and choline; however, pork shoulder is richer in vitamin B1 and vitamin D.
  • Daily need coverage for selenium for pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted is 36% higher.
  • Pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted contains 2 times more choline than pork shoulder. While pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted contains 92.2mg of choline, pork shoulder contains only 60.6mg.
  • Pork shoulder has less cholesterol.

Pork, fresh, leg (ham), whole, separable lean, and fat, cooked, roasted and Pork, fresh, shoulder, 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 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.
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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +16.6%
Contains more CopperCopper +19%
Contains more PhosphorusPhosphorus +44.5%
Contains more ManganeseManganese +190.9%
Contains more SeleniumSelenium +77.6%
~equal in Calcium ~15mg
~equal in Iron ~1.05mg
~equal in Zinc ~2.7mg
~equal in Sodium ~65mg

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 2.3% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more FolateFolate +100%
Contains more CholineCholine +52.1%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin DVitamin D +112.5%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more Vitamin B5Vitamin B5 +16.5%
~equal in Vitamin B12 ~0.74µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted Pork shoulder DV% diff.
Selenium 45.3µg 25.5µg 36%
Protein 26.83g 17.18g 19%
Phosphorus 263mg 182mg 12%
Vitamin B1 0.635mg 0.767mg 11%
Cholesterol 94mg 71mg 8%
Choline 92.2mg 60.6mg 6%
Vitamin D 0.8µg 1.7µg 5%
Vitamin D 33IU 70IU 5%
Vitamin B3 4.574mg 3.833mg 5%
Vitamin B6 0.402mg 0.348mg 4%
Vitamin B12 0.68µg 0.74µg 3%
Vitamin B2 0.313mg 0.275mg 3%
Polyunsaturated fat 1.68g 1.92g 2%
Vitamin B5 0.617mg 0.719mg 2%
Calories 273kcal 236kcal 2%
Zinc 2.96mg 2.7mg 2%
Copper 0.1mg 0.084mg 2%
Saturated fat 6.47g 6.24g 1%
Fats 17.61g 17.99g 1%
Manganese 0.032mg 0.011mg 1%
Iron 1.01mg 1.05mg 1%
Potassium 352mg 302mg 1%
Magnesium 22mg 18mg 1%
Folate 10µg 5µg 1%
Vitamin C 0.3mg 0.7mg 0%
Calcium 14mg 15mg 0%
Sodium 60mg 65mg 0%
Vitamin E 0.22mg 0.19mg 0%
Vitamin A 3µg 2µg 0%
Monounsaturated fat 7.88g 8.01g 0%
Tryptophan 0.324mg 0.208mg 0%
Threonine 1.198mg 0.768mg 0%
Isoleucine 1.218mg 0.781mg 0%
Leucine 2.122mg 1.36mg 0%
Lysine 2.39mg 1.531mg 0%
Methionine 0.687mg 0.441mg 0%
Phenylalanine 1.062mg 0.681mg 0%
Valine 1.437mg 0.921mg 0%
Histidine 1.022mg 0.656mg 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
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 +56.2%
Contains more WaterWater +16.3%
Contains more OtherOther +55.8%
~equal in Fats ~17.99g
~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 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains more Poly. FatPolyunsaturated fat +14.3%
~equal in Saturated fat ~6.24g
~equal in Monounsaturated fat ~8.01g

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 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.