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

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Summary of differences between pork leg and pork jowl

Pork leg has more selenium, vitamin B1, vitamin B6, phosphorus, zinc, vitamin B5, and iron; however, pork jowl is higher in vitamin B12.
Pork jowl covers your daily need for saturated fat, 94% more than pork leg.
Pork leg has 20 times more selenium than pork jowl. While pork leg has 29.4µg of selenium, pork jowl has only 1.5µg.
Pork leg has less cholesterol.

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

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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.

Pork leg

Pork jowl

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%

Contains less SodiumSodium

-46.8%

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.

Pork leg

Pork jowl

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+90.7%
Contains more Vitamin B5Vitamin B5	+174%
Contains more Vitamin B6Vitamin B6	+345.6%
Contains more FolateFolate	+600%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+18%
Contains more Vitamin B12Vitamin B12	+30.2%

~equal in Vitamin B3 ~4.535mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	6.54g	25.26g	85%
Fats	18.87g	69.61g	78%
Monounsaturated fat	8.38g	32.89g	61%
Selenium	29.4µg	1.5µg	51%
Polyunsaturated fat	2.01g	8.11g	41%
Vitamin B1	0.736mg	0.386mg	29%
Vitamin B6	0.401mg	0.09mg	24%
Protein	17.43g	6.38g	22%
Calories	245kcal	655kcal	21%
Phosphorus	199mg	86mg	16%
Zinc	1.93mg	0.84mg	10%
Vitamin B5	0.685mg	0.25mg	9%
Vitamin B12	0.63µg	0.82µg	8%
Cholesterol	73mg	90mg	6%
Potassium	315mg	148mg	5%
Iron	0.85mg	0.42mg	5%
Magnesium	20mg	3mg	4%
Vitamin D*	20 IU		3%
Vitamin D	0.5µg		3%
Copper	0.065mg	0.04mg	3%
Vitamin B2	0.2mg	0.236mg	3%
Vitamin E		0.29mg	2%
Folate	7µg	1µg	2%
Vitamin C	0.7mg	0mg	1%
Sodium	47mg	25mg	1%
Manganese	0.023mg	0.005mg	1%
Protein per 100 calories	7.1g	0.97g	N/A
Calories per 10 g protein	141kcal	1027kcal	N/A
Weight per 100 calories	41g	15g	N/A
Unsaturated / Saturated Fat ratio	1.6	1.6	N/A
Calcium	5mg	4mg	0%
Vitamin A	0µg	3µg	0%
Vitamin B3	4.574mg	4.535mg	0%
Tryptophan	0.208mg	0.021mg	0%
Threonine	0.776mg	0.21mg	0%
Isoleucine	0.787mg	0.168mg	0%
Leucine	1.376mg	0.446mg	0%
Lysine	1.55mg	0.528mg	0%
Methionine	0.444mg	0.095mg	0%
Phenylalanine	0.689mg	0.239mg	0%
Valine	0.931mg	0.305mg	0%
Histidine	0.659mg	0.072mg	0%