Pork, fresh, leg (ham), whole, separable lean only, raw vs. Pork loin — In-Depth Nutrition Comparison
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Significant differences between pork, fresh, leg (ham), whole, separable lean only, raw and pork loin
- Pork, fresh, leg (ham), whole, separable lean only, raw is richer in vitamin B12, while pork loin is higher in monounsaturated Fat and polyunsaturated fat.
- Pork loin covers your daily saturated Fat needs 12% more than pork, fresh, leg (ham), whole, separable lean only, raw.
- Pork, fresh, leg (ham), whole, separable lean only, raw is lower in saturated Fat.
Specific food types used in this comparison are Pork, fresh, leg (ham), whole, separable lean only, raw and Pork, fresh, loin, whole, separable lean and fat, raw.
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.
| Contains more MagnesiumMagnesium | +19% |
| Contains more IronIron | +27.8% |
| Contains more CopperCopper | +33.9% |
| Contains more ZincZinc | +30.5% |
| Contains more PhosphorusPhosphorus | +16.2% |
| Contains more ManganeseManganese | +163.6% |
| Contains more CalciumCalcium | +200% |
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.
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin DVitamin D | +20% |
| Contains more Vitamin B3Vitamin B3 | +16.6% |
| Contains more Vitamin B5Vitamin B5 | +11.3% |
| Contains more Vitamin B12Vitamin B12 | +34% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin EVitamin E | +23.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.48 g
Fats:
5.41 g
Carbs:
0 g
Water:
72.9 g
Other:
1.21 g
Protein:
19.74 g
Fats:
12.58 g
Carbs:
0 g
Water:
66.92 g
Other:
0.76 g
| Contains more OtherOther | +59.2% |
| Contains more FatsFats | +132.5% |
~equal in
Protein
~19.74g
~equal in
Carbs
~0g
~equal in
Water
~66.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.87 g
Monounsaturated Fat:
Mono. Fat
2.44 g
Polyunsaturated fat:
Poly. Fat
0.58 g
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 | -57.1% |
| Contains more Mono. FatMonounsaturated Fat | +129.9% |
| Contains more Poly. FatPolyunsaturated fat | +131% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 136kcal | 198kcal |
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| Protein | 20.48g | 19.74g |
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| Fats | 5.41g | 12.58g |
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| Vitamin C | 0.9mg | 0.6mg |
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| Cholesterol | 68mg | 63mg |
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| Vitamin D | 23IU | 21IU |
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| Magnesium | 25mg | 21mg |
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| Calcium | 6mg | 18mg |
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| Potassium | 369mg | 356mg |
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| Iron | 1.01mg | 0.79mg |
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| Copper | 0.075mg | 0.056mg |
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| Zinc | 2.27mg | 1.74mg |
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| Phosphorus | 229mg | 197mg |
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| Sodium | 55mg | 50mg |
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| Vitamin A | 6IU | 7IU |
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| Vitamin A | 2µg | 2µg | |
| Vitamin E | 0.17mg | 0.21mg |
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| Vitamin D | 0.6µg | 0.5µg |
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| Manganese | 0.029mg | 0.011mg |
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| Selenium | 35.4µg | 33.2µg |
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| Vitamin B1 | 0.875mg | 0.901mg |
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| Vitamin B2 | 0.228mg | 0.248mg |
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| Vitamin B3 | 5.338mg | 4.58mg |
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| Vitamin B5 | 0.805mg | 0.723mg |
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| Vitamin B6 | 0.5mg | 0.472mg |
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| Vitamin B12 | 0.71µg | 0.53µg |
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| Folate | 9µg | 1µg |
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| Choline | 72.3mg | 69.7mg |
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| Saturated Fat | 1.87g | 4.36g |
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| Monounsaturated Fat | 2.44g | 5.61g |
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| Polyunsaturated fat | 0.58g | 1.34g |
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| Tryptophan | 0.26mg | 0.244mg |
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| Threonine | 0.935mg | 0.891mg |
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| Isoleucine | 0.959mg | 0.91mg |
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| Leucine | 1.643mg | 1.572mg |
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| Lysine | 1.842mg | 1.766mg |
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| Methionine | 0.542mg | 0.514mg |
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| Phenylalanine | 0.818mg | 0.785mg |
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| Valine | 1.111mg | 1.064mg |
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| Histidine | 0.818mg | 0.77mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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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
53%
50%
Minerals Daily Need Coverage Score
48%
42%
Comparison summary
Which food is lower in Saturated Fat?
Pork, fresh, leg (ham), whole, separable lean only, raw is lower in Saturated Fat (difference - 2.49g)
Which food is lower in glycemic index?
Pork, fresh, leg (ham), whole, separable lean only, raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Pork, fresh, leg (ham), whole, separable lean only, raw is relatively richer in minerals
Which food is richer in vitamins?
Pork, fresh, leg (ham), whole, separable lean only, raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Pork loin is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pork loin contains less Sodium (difference - 5mg)
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 ($)