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  6. Pork shoulder vs. Lamb loin

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

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A recap on differences between Pork shoulder and Lamb loin

  • Pork shoulder has more Vitamin B1, Vitamin B6, and Vitamin D, however, Lamb loin is higher in Vitamin B12, Vitamin B3, Iron, Zinc, and Choline.
  • Lamb loin covers your daily Vitamin B12 needs 61% more than Pork shoulder.
  • Lamb loin contains 35 times less Vitamin D than Pork shoulder. Pork shoulder contains 70IU of Vitamin D, while Lamb loin contains 2IU.
  • Pork shoulder has less Cholesterol.

Food varieties used in this article are Pork, fresh, shoulder, whole, separable lean and fat, raw and Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Pork shoulder vs Lamb loin infographic
Infographic link

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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 22% 80% 40% 93% 77% 8.3% 2.6% 134%
Contains more PotassiumPotassium +22.8%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +20%
Contains more IronIron +101.9%
Contains more CopperCopper +41.7%
Contains more ZincZinc +26.3%
Contains more ManganeseManganese +81.8%
~equal in Phosphorus ~180mg
~equal in Sodium ~64mg
~equal in Selenium ~24.6µg

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 2.3% 0.42% 3.8% 51% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
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% 2.2% 3% 25% 55% 133% 39% 25% 276% 12% 14% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B1Vitamin B1 +667%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B6Vitamin B6 +216.4%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more Vitamin B12Vitamin B12 +198.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more CholineCholine +45.9%
~equal in Vitamin B5 ~0.65mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more WaterWater +21.9%
Contains more ProteinProtein +31.3%
Contains more FatsFats +31.1%
Contains more OtherOther +67.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 12%
Saturated Fat: Sat. Fat 6.24 g
Monounsaturated Fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
47% 44% 9%
Saturated Fat: Sat. Fat 10.24 g
Monounsaturated Fat: Mono. Fat 9.68 g
Polyunsaturated fat: Poly. Fat 1.87 g
Contains less Sat. FatSaturated Fat -39.1%
Contains more Mono. FatMonounsaturated Fat +20.8%
~equal in Polyunsaturated fat ~1.87g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork shoulder Lamb loin
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium 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 shoulder Lamb loin Opinion
Calories 236kcal 309kcal Lamb loin
Protein 17.18g 22.55g Lamb loin
Fats 17.99g 23.59g Lamb loin
Vitamin C 0.7mg 0mg Pork shoulder
Cholesterol 71mg 95mg Pork shoulder
Vitamin D 70IU 2IU Pork shoulder
Magnesium 18mg 23mg Lamb loin
Calcium 15mg 18mg Lamb loin
Potassium 302mg 246mg Pork shoulder
Iron 1.05mg 2.12mg Lamb loin
Copper 0.084mg 0.119mg Lamb loin
Zinc 2.7mg 3.41mg Lamb loin
Phosphorus 182mg 180mg Pork shoulder
Sodium 65mg 64mg Lamb loin
Vitamin A 7IU 0IU Pork shoulder
Vitamin A 2µg 0µg Pork shoulder
Vitamin E 0.19mg 0.11mg Pork shoulder
Vitamin D 1.7µg 0.1µg Pork shoulder
Manganese 0.011mg 0.02mg Lamb loin
Selenium 25.5µg 24.6µg Pork shoulder
Vitamin B1 0.767mg 0.1mg Pork shoulder
Vitamin B2 0.275mg 0.24mg Pork shoulder
Vitamin B3 3.833mg 7.1mg Lamb loin
Vitamin B5 0.719mg 0.65mg Pork shoulder
Vitamin B6 0.348mg 0.11mg Pork shoulder
Vitamin B12 0.74µg 2.21µg Lamb loin
Vitamin K 0µg 4.7µg Lamb loin
Folate 5µg 19µg Lamb loin
Choline 60.6mg 88.4mg Lamb loin
Saturated Fat 6.24g 10.24g Pork shoulder
Monounsaturated Fat 8.01g 9.68g Lamb loin
Polyunsaturated fat 1.92g 1.87g Pork shoulder
Tryptophan 0.208mg 0.264mg Lamb loin
Threonine 0.768mg 0.965mg Lamb loin
Isoleucine 0.781mg 1.088mg Lamb loin
Leucine 1.36mg 1.754mg Lamb loin
Lysine 1.531mg 1.991mg Lamb loin
Methionine 0.441mg 0.579mg Lamb loin
Phenylalanine 0.681mg 0.918mg Lamb loin
Valine 0.921mg 1.217mg Lamb loin
Histidine 0.656mg 0.714mg Lamb loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Lamb loin
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 shoulder
49%
Lamb loin
Minerals Daily Need Coverage Score
41%
Pork shoulder
48%
Lamb loin

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Pork shoulder
Pork shoulder is lower in Saturated Fat (difference - 4g)
Which food contains less Sodium?
Lamb loin
Lamb loin contains less Sodium (difference - 1mg)
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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/nutrients
  2. Lamb loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.