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

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Significant differences between Pork loin and Pork shoulder

  • Pork loin is richer in Selenium, Vitamin B1, and Vitamin B6, while Pork shoulder is higher in Vitamin B12, Zinc, and Vitamin D.
  • Pork loin covers your daily Selenium needs 14% more than Pork shoulder.
  • Pork loin is lower in Saturated Fat.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, raw and Pork, fresh, shoulder, whole, separable lean and fat, raw.

Infographic

Pork loin 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 Calcium +20%
Contains more Magnesium +16.7%
Contains more Potassium +17.9%
Contains less Sodium -23.1%
Contains more Selenium +30.2%
Contains more Iron +32.9%
Contains more Zinc +55.2%
Contains more Copper +50%
Equal in Phosphorus - 182
Equal in Manganese - 0.011
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Calcium +20%
Contains more Magnesium +16.7%
Contains more Potassium +17.9%
Contains less Sodium -23.1%
Contains more Selenium +30.2%
Contains more Iron +32.9%
Contains more Zinc +55.2%
Contains more Copper +50%
Equal in Phosphorus - 182
Equal in Manganese - 0.011

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 E +10.5%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +35.6%
Contains more Choline +15%
Contains more Vitamin D +240%
Contains more Vitamin C +16.7%
Contains more Vitamin B2 +10.9%
Contains more Folate +400%
Contains more Vitamin B12 +39.6%
Equal in Vitamin A - 7
Equal in Vitamin E - 0.19
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% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 39% 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 E +10.5%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B6 +35.6%
Contains more Choline +15%
Contains more Vitamin D +240%
Contains more Vitamin C +16.7%
Contains more Vitamin B2 +10.9%
Contains more Folate +400%
Contains more Vitamin B12 +39.6%
Equal in Vitamin A - 7
Equal in Vitamin E - 0.19
Equal in Vitamin B5 - 0.719

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.9%
Contains more Fats +43%
Equal in Water - 64.02
Equal in Other - 0.81
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 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 Protein +14.9%
Contains more Fats +43%
Equal in Water - 64.02
Equal in Other - 0.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.1%
Contains more Monounsaturated Fat +42.8%
Contains more Polyunsaturated fat +43.3%
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains less Saturated Fat -30.1%
Contains more Monounsaturated Fat +42.8%
Contains more Polyunsaturated fat +43.3%

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 shoulder
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork loin Pork shoulder Opinion
Protein 19.74g 17.18g Pork loin
Fats 12.58g 17.99g Pork shoulder
Calories 198kcal 236kcal Pork shoulder
Calcium 18mg 15mg Pork loin
Iron 0.79mg 1.05mg Pork shoulder
Magnesium 21mg 18mg Pork loin
Phosphorus 197mg 182mg Pork loin
Potassium 356mg 302mg Pork loin
Sodium 50mg 65mg Pork loin
Zinc 1.74mg 2.7mg Pork shoulder
Copper 0.056mg 0.084mg Pork shoulder
Manganese 0.011mg 0.011mg
Selenium 33.2µg 25.5µg Pork loin
Vitamin A 7IU 7IU
Vitamin A RAE 2µg 2µg
Vitamin E 0.21mg 0.19mg Pork loin
Vitamin D 21IU 70IU Pork shoulder
Vitamin D 0.5µg 1.7µg Pork shoulder
Vitamin C 0.6mg 0.7mg Pork shoulder
Vitamin B1 0.901mg 0.767mg Pork loin
Vitamin B2 0.248mg 0.275mg Pork shoulder
Vitamin B3 4.58mg 3.833mg Pork loin
Vitamin B5 0.723mg 0.719mg Pork loin
Vitamin B6 0.472mg 0.348mg Pork loin
Folate 1µg 5µg Pork shoulder
Vitamin B12 0.53µg 0.74µg Pork shoulder
Choline 69.7mg 60.6mg Pork loin
Tryptophan 0.244mg 0.208mg Pork loin
Threonine 0.891mg 0.768mg Pork loin
Isoleucine 0.91mg 0.781mg Pork loin
Leucine 1.572mg 1.36mg Pork loin
Lysine 1.766mg 1.531mg Pork loin
Methionine 0.514mg 0.441mg Pork loin
Phenylalanine 0.785mg 0.681mg Pork loin
Valine 1.064mg 0.921mg Pork loin
Histidine 0.77mg 0.656mg Pork loin
Cholesterol 63mg 71mg Pork loin
Saturated Fat 4.36g 6.24g Pork loin
Monounsaturated Fat 5.61g 8.01g Pork shoulder
Polyunsaturated fat 1.34g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin 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
50%
Pork loin
49%
Pork shoulder
Minerals Daily Need Coverage Score
42%
Pork loin
41%
Pork shoulder

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 1.88g)
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)
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.
Which food is richer in vitamins?
?
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. 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.