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

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

Pork, fresh, leg (ham), whole, separable lean only, raw 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 18% 1.8% 33% 38% 25% 62% 98% 7.2% 3.8% 193%
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 +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%
~equal in Potassium ~356mg
~equal in Sodium ~50mg
~equal in Selenium ~33.2µg

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 3% 0.67% 3.4% 9% 219% 53% 100% 48% 115% 89% 0% 6.8% 39%
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 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 EVitamin E +23.5%
~equal in Vitamin A ~2µg
~equal in Vitamin B1 ~0.901mg
~equal in Vitamin B2 ~0.248mg
~equal in Vitamin B6 ~0.472mg
~equal in Vitamin K ~0µg
~equal in Choline ~69.7mg

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), whole, separable lean only, raw Pork loin DV% diff.
Fats 5.41g 12.58g 11%
Saturated fat 1.87g 4.36g 11%
Monounsaturated fat 2.44g 5.61g 8%
Vitamin B12 0.71µg 0.53µg 8%
Polyunsaturated fat 0.58g 1.34g 5%
Zinc 2.27mg 1.74mg 5%
Phosphorus 229mg 197mg 5%
Vitamin B3 5.338mg 4.58mg 5%
Selenium 35.4µg 33.2µg 4%
Calories 136kcal 198kcal 3%
Iron 1.01mg 0.79mg 3%
Folate 9µg 1µg 2%
Vitamin B6 0.5mg 0.472mg 2%
Vitamin B5 0.805mg 0.723mg 2%
Vitamin B2 0.228mg 0.248mg 2%
Vitamin B1 0.875mg 0.901mg 2%
Copper 0.075mg 0.056mg 2%
Cholesterol 68mg 63mg 2%
Vitamin D 0.6µg 0.5µg 1%
Calcium 6mg 18mg 1%
Protein 20.48g 19.74g 1%
Manganese 0.029mg 0.011mg 1%
Magnesium 25mg 21mg 1%
Vitamin C 0.9mg 0.6mg 0%
Vitamin D 23IU 21IU 0%
Potassium 369mg 356mg 0%
Sodium 55mg 50mg 0%
Vitamin A 2µg 2µg 0%
Vitamin E 0.17mg 0.21mg 0%
Choline 72.3mg 69.7mg 0%
Tryptophan 0.26mg 0.244mg 0%
Threonine 0.935mg 0.891mg 0%
Isoleucine 0.959mg 0.91mg 0%
Leucine 1.643mg 1.572mg 0%
Lysine 1.842mg 1.766mg 0%
Methionine 0.542mg 0.514mg 0%
Phenylalanine 0.818mg 0.785mg 0%
Valine 1.111mg 1.064mg 0%
Histidine 0.818mg 0.77mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 5% 73%
Protein: 20.48 g
Fats: 5.41 g
Carbs: 0 g
Water: 72.9 g
Other: 1.21 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 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
38% 50% 12%
Saturated fat: Sat. Fat 1.87 g
Monounsaturated fat: Mono. Fat 2.44 g
Polyunsaturated fat: Poly. Fat 0.58 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 -57.1%
Contains more Mono. FatMonounsaturated fat +129.9%
Contains more Poly. FatPolyunsaturated fat +131%

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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168224/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.