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

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

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

  • Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is higher in selenium, phosphorus, vitamin B6, choline, vitamin B3, and vitamin B2; however, pork shoulder is richer in vitamin B1 and vitamin D.
  • Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted's daily need coverage for selenium is 44% higher.
  • Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has 2 times more choline than pork shoulder. While pork, fresh, leg (ham), whole, separable lean only, cooked, roasted has 101.1mg of choline, pork shoulder has only 60.6mg.
  • Pork shoulder has less cholesterol.

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

Infographic

Pork, fresh, leg (ham), whole, separable lean only, 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 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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +23.5%
Contains more CopperCopper +28.6%
Contains more ZincZinc +20.7%
Contains more PhosphorusPhosphorus +54.4%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +95.7%
Contains more CalciumCalcium +114.3%
~equal in Iron ~1.05mg
~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 1.3% 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 2.3% 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 +36.8%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B6Vitamin B6 +29.3%
Contains more FolateFolate +140%
Contains more CholineCholine +66.8%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin DVitamin D +88.9%
Contains more Vitamin B1Vitamin B1 +11.2%
~equal in Vitamin B5 ~0.719mg
~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 only, cooked, roasted Pork shoulder DV% diff.
Selenium 49.9µg 25.5µg 44%
Protein 29.41g 17.18g 24%
Phosphorus 281mg 182mg 14%
Fats 9.44g 17.99g 13%
Saturated fat 3.3g 6.24g 13%
Monounsaturated fat 4.45g 8.01g 9%
Cholesterol 94mg 71mg 8%
Vitamin B6 0.45mg 0.348mg 8%
Polyunsaturated fat 0.85g 1.92g 7%
Vitamin B3 4.935mg 3.833mg 7%
Choline 101.1mg 60.6mg 7%
Vitamin B1 0.69mg 0.767mg 6%
Vitamin B2 0.349mg 0.275mg 6%
Zinc 3.26mg 2.7mg 5%
Vitamin D 0.9µg 1.7µg 4%
Vitamin D 36IU 70IU 4%
Copper 0.108mg 0.084mg 3%
Folate 12µg 5µg 2%
Potassium 373mg 302mg 2%
Magnesium 25mg 18mg 2%
Vitamin B12 0.72µg 0.74µg 1%
Calories 211kcal 236kcal 1%
Vitamin B5 0.67mg 0.719mg 1%
Manganese 0.037mg 0.011mg 1%
Iron 1.12mg 1.05mg 1%
Calcium 7mg 15mg 1%
Vitamin C 0.4mg 0.7mg 0%
Sodium 64mg 65mg 0%
Vitamin E 0.26mg 0.19mg 0%
Vitamin A 3µg 2µg 0%
Tryptophan 0.374mg 0.208mg 0%
Threonine 1.343mg 0.768mg 0%
Isoleucine 1.377mg 0.781mg 0%
Leucine 2.36mg 1.36mg 0%
Lysine 2.645mg 1.531mg 0%
Methionine 0.779mg 0.441mg 0%
Phenylalanine 1.174mg 0.681mg 0%
Valine 1.595mg 0.921mg 0%
Histidine 1.175mg 0.656mg 0%

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
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 +71.2%
Contains more FatsFats +90.6%
Contains more OtherOther +65.3%
~equal in Carbs ~0g
~equal in Water ~64.02g

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 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -47.1%
Contains more Mono. FatMonounsaturated fat +80%
Contains more Poly. FatPolyunsaturated fat +125.9%

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 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.