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

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Differences between Pork loin and Lamb leg

  • Pork loin is higher in Vitamin B1, Vitamin B6, and Selenium, however, Lamb leg is richer in Vitamin B12, Zinc, Iron, Vitamin B3, and Copper.
  • Lamb leg's daily need coverage for Vitamin B12 is 82% higher.
  • Pork loin has 7 times more Vitamin B1 than Lamb leg. While Pork loin has 0.901mg of Vitamin B1, Lamb leg has only 0.13mg.
  • Pork loin has less Saturated Fat.

The food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, raw and Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw.

Infographic

Pork loin vs Lamb 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 22% 62% 38% 91% 73% 7.3% 2.6% 113%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +43%
Contains more PhosphorusPhosphorus +15.9%
Contains less SodiumSodium -10.7%
Contains more SeleniumSelenium +60.4%
Contains more IronIron +110.1%
Contains more CopperCopper +101.8%
Contains more ZincZinc +90.8%
Contains more ManganeseManganese +81.8%
~equal in Magnesium ~23mg

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% 0.42% 4.2% 15% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
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% 4.2% 0% 33% 53% 117% 41% 35% 313% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +593.1%
Contains more Vitamin B6Vitamin B6 +214.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more Vitamin B12Vitamin B12 +371.7%
Contains more FolateFolate +1800%
~equal in Vitamin E ~0.21mg
~equal in Vitamin B2 ~0.23mg
~equal in Vitamin B5 ~0.69mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 g
Contains more FatsFats +35.7%
~equal in Protein ~17.91g
~equal in Carbs ~0g
~equal in Water ~64.32g
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 12%
Saturated Fat: Sat. Fat 4.36 g
Monounsaturated Fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
47% 44% 9%
Saturated Fat: Sat. Fat 7.43 g
Monounsaturated Fat: Mono. Fat 7 g
Polyunsaturated fat: Poly. Fat 1.35 g
Contains less Sat. FatSaturated Fat -41.3%
Contains more Mono. FatMonounsaturated Fat +24.8%
~equal in Polyunsaturated fat ~1.35g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork loin Lamb leg Opinion
Calories 198kcal 230kcal Lamb leg
Protein 19.74g 17.91g Pork loin
Fats 12.58g 17.07g Lamb leg
Vitamin C 0.6mg 0mg Pork loin
Cholesterol 63mg 69mg Pork loin
Vitamin D 21IU Pork loin
Magnesium 21mg 23mg Lamb leg
Calcium 18mg 9mg Pork loin
Potassium 356mg 249mg Pork loin
Iron 0.79mg 1.66mg Lamb leg
Copper 0.056mg 0.113mg Lamb leg
Zinc 1.74mg 3.32mg Lamb leg
Phosphorus 197mg 170mg Pork loin
Sodium 50mg 56mg Pork loin
Vitamin A 7IU 0IU Pork loin
Vitamin A 2µg 0µg Pork loin
Vitamin E 0.21mg 0.21mg
Vitamin D 0.5µg Pork loin
Manganese 0.011mg 0.02mg Lamb leg
Selenium 33.2µg 20.7µg Pork loin
Vitamin B1 0.901mg 0.13mg Pork loin
Vitamin B2 0.248mg 0.23mg Pork loin
Vitamin B3 4.58mg 6.26mg Lamb leg
Vitamin B5 0.723mg 0.69mg Pork loin
Vitamin B6 0.472mg 0.15mg Pork loin
Vitamin B12 0.53µg 2.5µg Lamb leg
Folate 1µg 19µg Lamb leg
Choline 69.7mg Pork loin
Saturated Fat 4.36g 7.43g Pork loin
Monounsaturated Fat 5.61g 7g Lamb leg
Polyunsaturated fat 1.34g 1.35g Lamb leg
Tryptophan 0.244mg 0.209mg Pork loin
Threonine 0.891mg 0.767mg Pork loin
Isoleucine 0.91mg 0.864mg Pork loin
Leucine 1.572mg 1.393mg Pork loin
Lysine 1.766mg 1.582mg Pork loin
Methionine 0.514mg 0.46mg Pork loin
Phenylalanine 0.785mg 0.729mg Pork loin
Valine 1.064mg 0.967mg Pork loin
Histidine 0.77mg 0.567mg Pork loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Lamb 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
50%
Pork loin
47%
Lamb leg
Minerals Daily Need Coverage Score
42%
Pork loin
43%
Lamb leg

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 3.07g)
Which food is richer in vitamins?
Pork loin
Pork loin is relatively richer in vitamins
Which food is lower in Sugar?
Lamb leg
Lamb leg is lower in Sugar (difference - 0g)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients
  2. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.