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Pork vs. Lamb loin — In-Depth Nutrition Comparison

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What are the differences between Pork and Lamb loin?

  • Pork is higher in Vitamin B1, Selenium, Vitamin B6, Phosphorus, and Vitamin D, yet Lamb loin is higher in Vitamin B12, Iron, Vitamin B3, and Zinc.
  • Pork's daily need coverage for Vitamin B1 is 65% more.
  • Pork has 27 times more Vitamin D than Lamb loin. While Pork has 53IU of Vitamin D, Lamb loin has only 2IU.
  • The amount of Saturated Fat in Pork is lower.

We used Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted types in this article.

Infographic

Pork vs Lamb loin 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.
Pork
4
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%
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 MagnesiumMagnesium +21.7%
Contains more PotassiumPotassium +72%
Contains more PhosphorusPhosphorus +36.7%
Contains more SeleniumSelenium +84.1%
Contains more IronIron +143.7%
Contains more CopperCopper +63%
Contains more ZincZinc +42.7%
Contains more ManganeseManganese +122.2%
~equal in Calcium ~18mg
~equal in Sodium ~64mg

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.
Pork
7
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% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 +163.6%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin B1Vitamin B1 +777%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B6Vitamin B6 +321.8%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B12Vitamin B12 +215.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
~equal in Vitamin B5 ~0.65mg
~equal in Choline ~88.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 ProteinProtein +21.2%
Contains more FatsFats +69.5%
Contains more OtherOther +52.8%
~equal in Carbs ~0g
~equal in Water ~52.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -48.9%
Contains more Mono. FatMonounsaturated Fat +56.4%
Contains more Poly. FatPolyunsaturated fat +55.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Lamb loin Opinion
Calories 242kcal 309kcal Lamb loin
Protein 27.32g 22.55g Pork
Fats 13.92g 23.59g Lamb loin
Vitamin C 0.6mg 0mg Pork
Cholesterol 80mg 95mg Pork
Vitamin D 53IU 2IU Pork
Magnesium 28mg 23mg Pork
Calcium 19mg 18mg Pork
Potassium 423mg 246mg Pork
Iron 0.87mg 2.12mg Lamb loin
Copper 0.073mg 0.119mg Lamb loin
Zinc 2.39mg 3.41mg Lamb loin
Phosphorus 246mg 180mg Pork
Sodium 62mg 64mg Pork
Vitamin A 7IU 0IU Pork
Vitamin A 2µg 0µg Pork
Vitamin E 0.29mg 0.11mg Pork
Vitamin D 1.3µg 0.1µg Pork
Manganese 0.009mg 0.02mg Lamb loin
Selenium 45.3µg 24.6µg Pork
Vitamin B1 0.877mg 0.1mg Pork
Vitamin B2 0.321mg 0.24mg Pork
Vitamin B3 5.037mg 7.1mg Lamb loin
Vitamin B5 0.698mg 0.65mg Pork
Vitamin B6 0.464mg 0.11mg Pork
Vitamin B12 0.7µg 2.21µg Lamb loin
Vitamin K 0µg 4.7µg Lamb loin
Folate 5µg 19µg Lamb loin
Choline 93.9mg 88.4mg Pork
Saturated Fat 5.23g 10.24g Pork
Monounsaturated Fat 6.19g 9.68g Lamb loin
Polyunsaturated fat 1.2g 1.87g Lamb loin
Tryptophan 0.338mg 0.264mg Pork
Threonine 1.234mg 0.965mg Pork
Isoleucine 1.26mg 1.088mg Pork
Leucine 2.177mg 1.754mg Pork
Lysine 2.446mg 1.991mg Pork
Methionine 0.712mg 0.579mg Pork
Phenylalanine 1.086mg 0.918mg Pork
Valine 1.473mg 1.217mg Pork
Histidine 1.067mg 0.714mg Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
56%
Pork
49%
Lamb loin
Minerals Daily Need Coverage Score
55%
Pork
48%
Lamb loin

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 5.01g)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is cheaper?
Lamb loin
Lamb loin is cheaper (difference - $0.8)
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 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.

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