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  6. Pork leg vs. Pork loin

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

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How are pork leg and pork loin different?

  • Pork leg is richer in polyunsaturated fat and monounsaturated fat, while pork loin is higher in vitamin B1, selenium, and vitamin B6.
  • Pork loin covers your daily need for vitamin B1, 14% more than pork leg.
  • Pork leg contains 2 times more saturated fat than pork loin. Pork leg contains 6.54g of saturated fat, while pork loin contains 4.36g.

Pork, fresh, leg (ham), whole, separable lean,, and fat, raw and Pork, fresh, loin, whole, separable lean,, and fat, raw types were used in this article.

Infographic

Pork leg 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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
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 CopperCopper +16.1%
Contains more ManganeseManganese +109.1%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +13%
Contains more SeleniumSelenium +12.9%
~equal in Magnesium ~21mg
~equal in Iron ~0.79mg
~equal in Zinc ~1.74mg
~equal in Phosphorus ~197mg
~equal in Sodium ~50mg

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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin B12Vitamin B12 +18.9%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B6Vitamin B6 +17.7%
~equal in Vitamin D ~0.5µg
~equal in Vitamin B3 ~4.58mg
~equal in Vitamin B5 ~0.723mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork leg Pork loin DV% diff.
Vitamin B1 0.736mg 0.901mg 14%
Choline 69.7mg 13%
Fats 18.87g 12.58g 10%
Saturated fat 6.54g 4.36g 10%
Selenium 29.4µg 33.2µg 7%
Monounsaturated fat 8.38g 5.61g 7%
Vitamin B6 0.401mg 0.472mg 5%
Protein 17.43g 19.74g 5%
Polyunsaturated fat 2.01g 1.34g 4%
Vitamin B12 0.63µg 0.53µg 4%
Vitamin B2 0.2mg 0.248mg 4%
Cholesterol 73mg 63mg 3%
Folate 7µg 1µg 2%
Calories 245kcal 198kcal 2%
Zinc 1.93mg 1.74mg 2%
Calcium 5mg 18mg 1%
Manganese 0.023mg 0.011mg 1%
Vitamin B5 0.685mg 0.723mg 1%
Copper 0.065mg 0.056mg 1%
Iron 0.85mg 0.79mg 1%
Potassium 315mg 356mg 1%
Vitamin E 0.21mg 1%
Vitamin C 0.7mg 0.6mg 0%
Vitamin D 20IU 21IU 0%
Magnesium 20mg 21mg 0%
Phosphorus 199mg 197mg 0%
Sodium 47mg 50mg 0%
Vitamin A 0µg 2µg 0%
Vitamin D 0.5µg 0.5µg 0%
Vitamin B3 4.574mg 4.58mg 0%
Tryptophan 0.208mg 0.244mg 0%
Threonine 0.776mg 0.891mg 0%
Isoleucine 0.787mg 0.91mg 0%
Leucine 1.376mg 1.572mg 0%
Lysine 1.55mg 1.766mg 0%
Methionine 0.444mg 0.514mg 0%
Phenylalanine 0.689mg 0.785mg 0%
Valine 0.931mg 1.064mg 0%
Histidine 0.659mg 0.77mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 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 FatsFats +50%
Contains more OtherOther +61.8%
Contains more ProteinProtein +13.3%
~equal in Carbs ~0g
~equal in Water ~66.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 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 more Mono. FatMonounsaturated fat +49.4%
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -33.3%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.