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Pork jowl vs. Pork leg — In-Depth Nutrition Comparison

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Summary of differences between Pork jowl and Pork leg

  • Pork jowl has more Vitamin B12, however, Pork leg is higher in Selenium, Vitamin B1, Vitamin B6, Phosphorus, Zinc, Vitamin B5, and Iron.
  • Pork jowl covers your daily need of Saturated Fat 94% more than Pork leg.
  • Pork leg has less Saturated Fat.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, jowl, raw and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Pork jowl vs Pork leg 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains less SodiumSodium -46.8%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +112.8%
Contains more IronIron +102.4%
Contains more CopperCopper +62.5%
Contains more ZincZinc +129.8%
Contains more PhosphorusPhosphorus +131.4%
Contains more ManganeseManganese +360%
Contains more SeleniumSelenium +1860%

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 0% 0.54% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
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% 0% 15% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B12Vitamin B12 +30.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +345.6%
Contains more FolateFolate +600%
~equal in Vitamin B3 ~4.574mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more FatsFats +268.9%
Contains more OtherOther +48%
Contains more ProteinProtein +173.2%
Contains more WaterWater +181.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated Fat: Sat. Fat 25.26 g
Monounsaturated Fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
39% 49% 12%
Saturated Fat: Sat. Fat 6.54 g
Monounsaturated Fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains more Mono. FatMonounsaturated Fat +292.5%
Contains more Poly. FatPolyunsaturated fat +303.5%
Contains less Sat. FatSaturated Fat -74.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork jowl Pork leg
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork jowl Pork leg Opinion
Calories 655kcal 245kcal Pork jowl
Protein 6.38g 17.43g Pork leg
Fats 69.61g 18.87g Pork jowl
Vitamin C 0mg 0.7mg Pork leg
Cholesterol 90mg 73mg Pork leg
Vitamin D 20IU Pork leg
Magnesium 3mg 20mg Pork leg
Calcium 4mg 5mg Pork leg
Potassium 148mg 315mg Pork leg
Iron 0.42mg 0.85mg Pork leg
Copper 0.04mg 0.065mg Pork leg
Zinc 0.84mg 1.93mg Pork leg
Phosphorus 86mg 199mg Pork leg
Sodium 25mg 47mg Pork jowl
Vitamin A 9IU 7IU Pork jowl
Vitamin A 3µg 0µg Pork jowl
Vitamin E 0.29mg Pork jowl
Vitamin D 0.5µg Pork leg
Manganese 0.005mg 0.023mg Pork leg
Selenium 1.5µg 29.4µg Pork leg
Vitamin B1 0.386mg 0.736mg Pork leg
Vitamin B2 0.236mg 0.2mg Pork jowl
Vitamin B3 4.535mg 4.574mg Pork leg
Vitamin B5 0.25mg 0.685mg Pork leg
Vitamin B6 0.09mg 0.401mg Pork leg
Vitamin B12 0.82µg 0.63µg Pork jowl
Folate 1µg 7µg Pork leg
Saturated Fat 25.26g 6.54g Pork leg
Monounsaturated Fat 32.89g 8.38g Pork jowl
Polyunsaturated fat 8.11g 2.01g Pork jowl
Tryptophan 0.021mg 0.208mg Pork leg
Threonine 0.21mg 0.776mg Pork leg
Isoleucine 0.168mg 0.787mg Pork leg
Leucine 0.446mg 1.376mg Pork leg
Lysine 0.528mg 1.55mg Pork leg
Methionine 0.095mg 0.444mg Pork leg
Phenylalanine 0.239mg 0.689mg Pork leg
Valine 0.305mg 0.931mg Pork leg
Histidine 0.072mg 0.659mg Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl Pork leg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
29%
Pork jowl
42%
Pork leg
Minerals Daily Need Coverage Score
12%
Pork jowl
40%
Pork leg

Comparison summary

Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pork leg
Pork leg is lower in Saturated Fat (difference - 18.72g)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $0.8)
Which food is richer in minerals?
Pork leg
Pork leg is relatively richer in minerals
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/nutrients
  2. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.