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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 of 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.

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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.
Contains more Zinc +10.9%
Contains more Copper +16.1%
Contains more Manganese +109.1%
Contains more Calcium +260%
Contains more Potassium +13%
Contains more Selenium +12.9%
Equal in Iron - 0.79
Equal in Magnesium - 21
Equal in Phosphorus - 197
Equal in Sodium - 50
Equal in Zinc - 1.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Contains more Zinc +10.9%
Contains more Copper +16.1%
Contains more Manganese +109.1%
Contains more Calcium +260%
Contains more Potassium +13%
Contains more Selenium +12.9%
Equal in Iron - 0.79
Equal in Magnesium - 21
Equal in Phosphorus - 197
Equal in Sodium - 50
Equal in Zinc - 1.74

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.
:
Contains more Vitamin C +16.7%
Contains more Folate +600%
Contains more Vitamin B12 +18.9%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +17.7%
Equal in Vitamin A - 7
Equal in Vitamin D - 0.5
Equal in Vitamin B3 - 4.58
Equal in Vitamin B5 - 0.723
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 39% 0%
Contains more Vitamin C +16.7%
Contains more Folate +600%
Contains more Vitamin B12 +18.9%
Contains more Vitamin B1 +22.4%
Contains more Vitamin B2 +24%
Contains more Vitamin B6 +17.7%
Equal in Vitamin A - 7
Equal in Vitamin D - 0.5
Equal in Vitamin B3 - 4.58
Equal in Vitamin B5 - 0.723

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +50%
Contains more Other +61.8%
Contains more Protein +13.3%
Equal in Water - 66.92
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 Fats +50%
Contains more Other +61.8%
Contains more Protein +13.3%
Equal in Water - 66.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +49.4%
Contains more Polyunsaturated fat +50%
Contains less Saturated Fat -33.3%
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains more Monounsaturated Fat +49.4%
Contains more Polyunsaturated fat +50%
Contains less Saturated Fat -33.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg Pork loin
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
42%
Pork leg
50%
Pork loin
Minerals Daily Need Coverage Score
40%
Pork leg
42%
Pork loin

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 2.18g)
Which food is richer in vitamins?
Pork loin
Pork loin is relatively richer in vitamins
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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.