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  6. Pork shoulder vs. Pork loin

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

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Significant differences between pork shoulder and pork loin

  • Pork shoulder is richer in vitamin B12, zinc, and vitamin D, while pork loin is higher in selenium, vitamin B1, and vitamin B6.
  • Pork loin covers your daily selenium needs 14% more than pork shoulder.
  • Pork shoulder has 3 times more vitamin D than pork loin. Pork shoulder has 70IU of vitamin D, while pork loin has 21IU.
  • Pork loin is lower in saturated fat.

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

Infographic

Pork shoulder vs Pork 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +32.9%
Contains more CopperCopper +50%
Contains more ZincZinc +55.2%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +17.9%
Contains less SodiumSodium -23.1%
Contains more SeleniumSelenium +30.2%
~equal in Phosphorus ~197mg
~equal in Manganese ~0.011mg

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% 0.67% 3.8% 26% 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 2% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B12Vitamin B12 +39.6%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +10.5%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more CholineCholine +15%
~equal in Vitamin A ~2µg
~equal in Vitamin B2 ~0.248mg
~equal in Vitamin B5 ~0.723mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork shoulder Pork loin DV% diff.
Selenium 25.5µg 33.2µg 14%
Vitamin B1 0.767mg 0.901mg 11%
Vitamin B6 0.348mg 0.472mg 10%
Zinc 2.7mg 1.74mg 9%
Saturated fat 6.24g 4.36g 9%
Vitamin B12 0.74µg 0.53µg 9%
Fats 17.99g 12.58g 8%
Vitamin D 1.7µg 0.5µg 6%
Vitamin D 70IU 21IU 6%
Monounsaturated fat 8.01g 5.61g 6%
Vitamin B3 3.833mg 4.58mg 5%
Protein 17.18g 19.74g 5%
Polyunsaturated fat 1.92g 1.34g 4%
Copper 0.084mg 0.056mg 3%
Cholesterol 71mg 63mg 3%
Iron 1.05mg 0.79mg 3%
Choline 60.6mg 69.7mg 2%
Vitamin B2 0.275mg 0.248mg 2%
Calories 236kcal 198kcal 2%
Phosphorus 182mg 197mg 2%
Potassium 302mg 356mg 2%
Magnesium 18mg 21mg 1%
Sodium 65mg 50mg 1%
Folate 5µg 1µg 1%
Vitamin C 0.7mg 0.6mg 0%
Calcium 15mg 18mg 0%
Vitamin A 2µg 2µg 0%
Vitamin E 0.19mg 0.21mg 0%
Manganese 0.011mg 0.011mg 0%
Vitamin B5 0.719mg 0.723mg 0%
Tryptophan 0.208mg 0.244mg 0%
Threonine 0.768mg 0.891mg 0%
Isoleucine 0.781mg 0.91mg 0%
Leucine 1.36mg 1.572mg 0%
Lysine 1.531mg 1.766mg 0%
Methionine 0.441mg 0.514mg 0%
Phenylalanine 0.681mg 0.785mg 0%
Valine 0.921mg 1.064mg 0%
Histidine 0.656mg 0.77mg 0%

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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more FatsFats +43%
Contains more ProteinProtein +14.9%
~equal in Carbs ~0g
~equal in Water ~66.92g
~equal in Other ~0.76g

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
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains more Mono. FatMonounsaturated fat +42.8%
Contains more Poly. FatPolyunsaturated fat +43.3%
Contains less Sat. FatSaturated fat -30.1%

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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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/nutrients
  2. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.