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  6. Pork loin vs. Pork leg

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

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How are pork loin and pork leg different?

  • Pork loin is richer in vitamin B1, selenium, and vitamin B6, while pork leg is higher in polyunsaturated fat and monounsaturated fat.
  • Pork loin covers your daily need for vitamin B1, 14% more than pork leg.
  • Pork loin is lower in saturated fat.

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

Infographic

Pork loin vs Pork 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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +13%
Contains more SeleniumSelenium +12.9%
Contains more CopperCopper +16.1%
Contains more ZincZinc +10.9%
Contains more ManganeseManganese +109.1%
~equal in Magnesium ~20mg
~equal in Iron ~0.85mg
~equal in Phosphorus ~199mg
~equal in Sodium ~47mg

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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin B12Vitamin B12 +18.9%
Contains more FolateFolate +600%
~equal in Vitamin D ~0.5µg
~equal in Vitamin B3 ~4.574mg
~equal in Vitamin B5 ~0.685mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

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

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

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients
  2. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.