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

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

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Significant differences between pork, fresh, leg (ham), whole, separable lean only, raw and pork shoulder

  • Pork, fresh, leg (ham), whole, separable lean only, raw is richer in selenium, vitamin B6, vitamin B3, vitamin B1, and phosphorus, while pork shoulder is higher in vitamin D.
  • Pork shoulder covers your daily saturated Fat needs 22% 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, shoulder, whole, separable lean and fat, raw.

Infographic

Pork, fresh, leg (ham), whole, separable lean only, raw vs Pork shoulder 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% 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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +22.2%
Contains more PhosphorusPhosphorus +25.8%
Contains less SodiumSodium -15.4%
Contains more ManganeseManganese +163.6%
Contains more SeleniumSelenium +38.8%
Contains more CalciumCalcium +150%
Contains more CopperCopper +12%
Contains more ZincZinc +18.9%
~equal in Iron ~1.05mg

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% 0.36% 3.4% 18% 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 2.3% 0.42% 3.8% 51% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more FolateFolate +80%
Contains more CholineCholine +19.3%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin B2Vitamin B2 +20.6%
~equal in Vitamin B12 ~0.74µg
~equal in Vitamin K ~0µg

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
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 +19.2%
Contains more WaterWater +13.9%
Contains more OtherOther +49.4%
Contains more FatsFats +232.5%
~equal in Carbs ~0g

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 6.24 g
Monounsaturated Fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated Fat -70%
Contains more Mono. FatMonounsaturated Fat +228.3%
Contains more Poly. FatPolyunsaturated fat +231%

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, raw Pork shoulder
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), whole, separable lean only, raw Pork shoulder Opinion
Calories 136kcal 236kcal Pork shoulder
Protein 20.48g 17.18g Pork, fresh, leg (ham), whole, separable lean only, raw
Fats 5.41g 17.99g Pork shoulder
Vitamin C 0.9mg 0.7mg Pork, fresh, leg (ham), whole, separable lean only, raw
Cholesterol 68mg 71mg Pork, fresh, leg (ham), whole, separable lean only, raw
Vitamin D 23IU 70IU Pork shoulder
Magnesium 25mg 18mg Pork, fresh, leg (ham), whole, separable lean only, raw
Calcium 6mg 15mg Pork shoulder
Potassium 369mg 302mg Pork, fresh, leg (ham), whole, separable lean only, raw
Iron 1.01mg 1.05mg Pork shoulder
Copper 0.075mg 0.084mg Pork shoulder
Zinc 2.27mg 2.7mg Pork shoulder
Phosphorus 229mg 182mg Pork, fresh, leg (ham), whole, separable lean only, raw
Sodium 55mg 65mg Pork, fresh, leg (ham), whole, separable lean only, raw
Vitamin A 6IU 7IU Pork shoulder
Vitamin A 2µg 2µg
Vitamin E 0.17mg 0.19mg Pork shoulder
Vitamin D 0.6µg 1.7µg Pork shoulder
Manganese 0.029mg 0.011mg Pork, fresh, leg (ham), whole, separable lean only, raw
Selenium 35.4µg 25.5µg Pork, fresh, leg (ham), whole, separable lean only, raw
Vitamin B1 0.875mg 0.767mg Pork, fresh, leg (ham), whole, separable lean only, raw
Vitamin B2 0.228mg 0.275mg Pork shoulder
Vitamin B3 5.338mg 3.833mg Pork, fresh, leg (ham), whole, separable lean only, raw
Vitamin B5 0.805mg 0.719mg Pork, fresh, leg (ham), whole, separable lean only, raw
Vitamin B6 0.5mg 0.348mg Pork, fresh, leg (ham), whole, separable lean only, raw
Vitamin B12 0.71µg 0.74µg Pork shoulder
Folate 9µg 5µg Pork, fresh, leg (ham), whole, separable lean only, raw
Choline 72.3mg 60.6mg Pork, fresh, leg (ham), whole, separable lean only, raw
Saturated Fat 1.87g 6.24g Pork, fresh, leg (ham), whole, separable lean only, raw
Monounsaturated Fat 2.44g 8.01g Pork shoulder
Polyunsaturated fat 0.58g 1.92g Pork shoulder
Tryptophan 0.26mg 0.208mg Pork, fresh, leg (ham), whole, separable lean only, raw
Threonine 0.935mg 0.768mg Pork, fresh, leg (ham), whole, separable lean only, raw
Isoleucine 0.959mg 0.781mg Pork, fresh, leg (ham), whole, separable lean only, raw
Leucine 1.643mg 1.36mg Pork, fresh, leg (ham), whole, separable lean only, raw
Lysine 1.842mg 1.531mg Pork, fresh, leg (ham), whole, separable lean only, raw
Methionine 0.542mg 0.441mg Pork, fresh, leg (ham), whole, separable lean only, raw
Phenylalanine 0.818mg 0.681mg Pork, fresh, leg (ham), whole, separable lean only, raw
Valine 1.111mg 0.921mg Pork, fresh, leg (ham), whole, separable lean only, raw
Histidine 0.818mg 0.656mg Pork, fresh, leg (ham), whole, separable lean only, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork, fresh, leg (ham), whole, separable lean only, raw Pork shoulder
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
53%
Pork, fresh, leg (ham), whole, separable lean only, raw
49%
Pork shoulder
Minerals Daily Need Coverage Score
48%
Pork, fresh, leg (ham), whole, separable lean only, raw
41%
Pork shoulder

Comparison summary

Which food is lower in Cholesterol?
Pork, fresh, leg (ham), whole, separable lean only, raw
Pork, fresh, leg (ham), whole, separable lean only, raw is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Pork, fresh, leg (ham), whole, separable lean only, raw
Pork, fresh, leg (ham), whole, separable lean only, raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pork, fresh, leg (ham), whole, separable lean only, raw
Pork, fresh, leg (ham), whole, separable lean only, raw is lower in Saturated Fat (difference - 4.37g)
Which food is lower in glycemic index?
Pork, fresh, leg (ham), whole, separable lean only, raw
Pork, fresh, leg (ham), whole, separable lean only, raw is lower in glycemic index (difference - 0)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.