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

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How are Pork leg and Pork shoulder different?

  • Pork leg is richer in Selenium, while Pork shoulder is higher in Vitamin D, Zinc, and Vitamin B2.

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

Infographic

Pork leg vs Pork shoulder 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 Magnesium +11.1%
Contains less Sodium -27.7%
Contains more Manganese +109.1%
Contains more Selenium +15.3%
Contains more Calcium +200%
Contains more Iron +23.5%
Contains more Zinc +39.9%
Contains more Copper +29.2%
Equal in Magnesium - 18
Equal in Phosphorus - 182
Equal in Potassium - 302
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 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Magnesium +11.1%
Contains less Sodium -27.7%
Contains more Manganese +109.1%
Contains more Selenium +15.3%
Contains more Calcium +200%
Contains more Iron +23.5%
Contains more Zinc +39.9%
Contains more Copper +29.2%
Equal in Magnesium - 18
Equal in Phosphorus - 182
Equal in Potassium - 302

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 B3 +19.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +40%
Contains more Vitamin D +240%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B12 +17.5%
Equal in Vitamin A - 7
Equal in Vitamin C - 0.7
Equal in Vitamin B1 - 0.767
Equal in Vitamin B5 - 0.719
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% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 34% 0%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B6 +15.2%
Contains more Folate +40%
Contains more Vitamin D +240%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B12 +17.5%
Equal in Vitamin A - 7
Equal in Vitamin C - 0.7
Equal in Vitamin B1 - 0.767
Equal in Vitamin B5 - 0.719

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +51.9%
Equal in Protein - 17.18
Equal in Fats - 17.99
Equal in Water - 64.02
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 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 Other +51.9%
Equal in Protein - 17.18
Equal in Fats - 17.99
Equal in Water - 64.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 6.24
Equal in Monounsaturated Fat - 8.01
Equal in Polyunsaturated fat - 1.92
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Equal in Saturated Fat - 6.24
Equal in Monounsaturated Fat - 8.01
Equal in Polyunsaturated fat - 1.92

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 shoulder
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 shoulder Opinion
Protein 17.43g 17.18g Pork leg
Fats 18.87g 17.99g Pork leg
Calories 245kcal 236kcal Pork leg
Calcium 5mg 15mg Pork shoulder
Iron 0.85mg 1.05mg Pork shoulder
Magnesium 20mg 18mg Pork leg
Phosphorus 199mg 182mg Pork leg
Potassium 315mg 302mg Pork leg
Sodium 47mg 65mg Pork leg
Zinc 1.93mg 2.7mg Pork shoulder
Copper 0.065mg 0.084mg Pork shoulder
Manganese 0.023mg 0.011mg Pork leg
Selenium 29.4µg 25.5µg Pork leg
Vitamin A 7IU 7IU
Vitamin A RAE 0µg 2µg Pork shoulder
Vitamin E 0.19mg Pork shoulder
Vitamin D 20IU 70IU Pork shoulder
Vitamin D 0.5µg 1.7µg Pork shoulder
Vitamin C 0.7mg 0.7mg
Vitamin B1 0.736mg 0.767mg Pork shoulder
Vitamin B2 0.2mg 0.275mg Pork shoulder
Vitamin B3 4.574mg 3.833mg Pork leg
Vitamin B5 0.685mg 0.719mg Pork shoulder
Vitamin B6 0.401mg 0.348mg Pork leg
Folate 7µg 5µg Pork leg
Vitamin B12 0.63µg 0.74µg Pork shoulder
Choline 60.6mg Pork shoulder
Tryptophan 0.208mg 0.208mg
Threonine 0.776mg 0.768mg Pork leg
Isoleucine 0.787mg 0.781mg Pork leg
Leucine 1.376mg 1.36mg Pork leg
Lysine 1.55mg 1.531mg Pork leg
Methionine 0.444mg 0.441mg Pork leg
Phenylalanine 0.689mg 0.681mg Pork leg
Valine 0.931mg 0.921mg Pork leg
Histidine 0.659mg 0.656mg Pork leg
Cholesterol 73mg 71mg Pork shoulder
Saturated Fat 6.54g 6.24g Pork shoulder
Monounsaturated Fat 8.38g 8.01g Pork leg
Polyunsaturated fat 2.01g 1.92g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg Pork shoulder
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
49%
Pork shoulder
Minerals Daily Need Coverage Score
40%
Pork leg
41%
Pork shoulder

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pork shoulder
Pork shoulder is lower in Saturated Fat (difference - 0.3g)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder 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 - 18mg)
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 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.