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

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

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Differences between pork, fresh, leg (ham), whole, separable lean only, cooked, roasted and pork loin

  • Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is higher in selenium, zinc, phosphorus, vitamin B12, vitamin B2, copper, and choline; however, pork loin is richer in vitamin B1.
  • Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted's daily need coverage for selenium is 30% higher.
  • Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has 2 times more copper than pork loin. While pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has 0.108mg of copper, pork loin has only 0.056mg.
  • Pork loin has less cholesterol.

The food types used in this comparison are Pork, fresh, leg (ham), whole, separable lean, only, cooked, roasted and Pork, fresh, loin, whole, separable lean, and fat, raw.

Infographic

Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 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 18% 2.1% 33% 42% 36% 89% 120% 8.3% 4.8% 272%
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 MagnesiumMagnesium +19%
Contains more IronIron +41.8%
Contains more CopperCopper +92.9%
Contains more ZincZinc +87.4%
Contains more PhosphorusPhosphorus +42.6%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +50.3%
Contains more CalciumCalcium +157.1%
Contains less SodiumSodium -21.9%
~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 1.3% 1% 5.2% 14% 173% 81% 93% 40% 104% 90% 0% 9% 55%
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 +23.8%
Contains more Vitamin DVitamin D +80%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B12Vitamin B12 +35.8%
Contains more FolateFolate +1100%
Contains more CholineCholine +45.1%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +30.6%
~equal in Vitamin B3 ~4.58mg
~equal in Vitamin B5 ~0.723mg
~equal in Vitamin B6 ~0.472mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 9% 61%
Protein: 29.41 g
Fats: 9.44 g
Carbs: 0 g
Water: 60.66 g
Other: 0.49 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 +49%
Contains more FatsFats +33.3%
Contains more WaterWater +10.3%
Contains more OtherOther +55.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 52% 10%
Saturated fat: Sat. Fat 3.3 g
Monounsaturated fat: Mono. Fat 4.45 g
Polyunsaturated fat: Poly. Fat 0.85 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 -24.3%
Contains more Mono. FatMonounsaturated fat +26.1%
Contains more Poly. FatPolyunsaturated fat +57.6%

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), whole, separable lean only, cooked, roasted Pork loin
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted Pork loin DV% diff.
Selenium 49.9µg 33.2µg 30%
Protein 29.41g 19.74g 19%
Vitamin B1 0.69mg 0.901mg 18%
Zinc 3.26mg 1.74mg 14%
Phosphorus 281mg 197mg 12%
Cholesterol 94mg 63mg 10%
Vitamin B12 0.72µg 0.53µg 8%
Vitamin B2 0.349mg 0.248mg 8%
Copper 0.108mg 0.056mg 6%
Choline 101.1mg 69.7mg 6%
Saturated fat 3.3g 4.36g 5%
Fats 9.44g 12.58g 5%
Iron 1.12mg 0.79mg 4%
Monounsaturated fat 4.45g 5.61g 3%
Folate 12µg 1µg 3%
Polyunsaturated fat 0.85g 1.34g 3%
Vitamin B3 4.935mg 4.58mg 2%
Vitamin D 36IU 21IU 2%
Vitamin B6 0.45mg 0.472mg 2%
Vitamin D 0.9µg 0.5µg 2%
Vitamin B5 0.67mg 0.723mg 1%
Calories 211kcal 198kcal 1%
Manganese 0.037mg 0.011mg 1%
Sodium 64mg 50mg 1%
Potassium 373mg 356mg 1%
Calcium 7mg 18mg 1%
Magnesium 25mg 21mg 1%
Vitamin C 0.4mg 0.6mg 0%
Vitamin E 0.26mg 0.21mg 0%
Vitamin A 3µg 2µg 0%
Tryptophan 0.374mg 0.244mg 0%
Threonine 1.343mg 0.891mg 0%
Isoleucine 1.377mg 0.91mg 0%
Leucine 2.36mg 1.572mg 0%
Lysine 2.645mg 1.766mg 0%
Methionine 0.779mg 0.514mg 0%
Phenylalanine 1.174mg 0.785mg 0%
Valine 1.595mg 1.064mg 0%
Histidine 1.175mg 0.77mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 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
51%
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
49%
Pork loin
Minerals Daily Need Coverage Score
63%
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
42%
Pork loin

Comparison summary

Which food is lower in Saturated fat?
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is lower in Saturated fat (difference - 1.06g)
Which food is lower in glycemic index?
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is relatively richer in minerals
Which food is richer in vitamins?
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is relatively richer in vitamins
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 31mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 14mg)
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 ($)

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 only, cooked, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168225/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.