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Pork loin vs. Pork — In-Depth Nutrition Comparison

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Important differences between pork loin and pork

  • Pork has more selenium, vitamin B12, phosphorus, zinc, vitamin B2, and vitamin D than pork loin.
  • Pork's daily need coverage for selenium is 22% more.
  • Pork loin contains less saturated fat.

The food varieties used in the comparison are Pork, fresh, loin, whole, separable lean and fat, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Pork loin vs Pork 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%
Pork
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains less SodiumSodium -19.4%
Contains more ManganeseManganese +22.2%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +18.8%
Contains more IronIron +10.1%
Contains more CopperCopper +30.4%
Contains more ZincZinc +37.4%
Contains more PhosphorusPhosphorus +24.9%
Contains more SeleniumSelenium +36.4%
~equal in Calcium ~19mg

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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Pork
6
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% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin EVitamin E +38.1%
Contains more Vitamin DVitamin D +160%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B12Vitamin B12 +32.1%
Contains more FolateFolate +400%
Contains more CholineCholine +34.7%
~equal in Vitamin C ~0.6mg
~equal in Vitamin A ~2µg
~equal in Vitamin B1 ~0.877mg
~equal in Vitamin B3 ~5.037mg
~equal in Vitamin B5 ~0.698mg
~equal in Vitamin B6 ~0.464mg
~equal in Vitamin K ~0µg

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
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more WaterWater +15.6%
Contains more ProteinProtein +38.4%
Contains more FatsFats +10.7%
Contains more OtherOther +17.1%
~equal in Carbs ~0g

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
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -16.6%
Contains more Poly. FatPolyunsaturated fat +11.7%
Contains more Mono. FatMonounsaturated fat +10.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork loin Pork DV% diff.
Selenium 33.2µg 45.3µg 22%
Protein 19.74g 27.32g 15%
Vitamin B12 0.53µg 0.7µg 7%
Phosphorus 197mg 246mg 7%
Cholesterol 63mg 80mg 6%
Vitamin B2 0.248mg 0.321mg 6%
Zinc 1.74mg 2.39mg 6%
Vitamin D 0.5µg 1.3µg 4%
Saturated fat 4.36g 5.23g 4%
Choline 69.7mg 93.9mg 4%
Vitamin D 21IU 53IU 4%
Vitamin B3 4.58mg 5.037mg 3%
Calories 198kcal 242kcal 2%
Vitamin B1 0.901mg 0.877mg 2%
Potassium 356mg 423mg 2%
Copper 0.056mg 0.073mg 2%
Magnesium 21mg 28mg 2%
Fats 12.58g 13.92g 2%
Monounsaturated fat 5.61g 6.19g 1%
Sodium 50mg 62mg 1%
Polyunsaturated fat 1.34g 1.2g 1%
Iron 0.79mg 0.87mg 1%
Vitamin B5 0.723mg 0.698mg 1%
Vitamin B6 0.472mg 0.464mg 1%
Folate 1µg 5µg 1%
Vitamin E 0.21mg 0.29mg 1%
Vitamin C 0.6mg 0.6mg 0%
Calcium 18mg 19mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.011mg 0.009mg 0%
Tryptophan 0.244mg 0.338mg 0%
Threonine 0.891mg 1.234mg 0%
Isoleucine 0.91mg 1.26mg 0%
Leucine 1.572mg 2.177mg 0%
Lysine 1.766mg 2.446mg 0%
Methionine 0.514mg 0.712mg 0%
Phenylalanine 0.785mg 1.086mg 0%
Valine 1.064mg 1.473mg 0%
Histidine 0.77mg 1.067mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Pork
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
49%
Pork loin
54%
Pork
Minerals Daily Need Coverage Score
42%
Pork loin
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Pork loin
Pork loin is lower in Saturated fat (difference - 0.87g)
Which food is cheaper?
Pork loin
Pork loin is cheaper (difference - $0.8)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.