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Pork vs. Pork leg — In-Depth Nutrition Comparison

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Significant differences between pork and pork leg

  • Pork has more selenium, vitamin B1, vitamin B2, phosphorus, and vitamin D; however, pork leg is richer in monounsaturated fat.
  • Pork covers your daily selenium needs 29% more than pork leg.
  • Pork leg has 3 times less vitamin D than pork. Pork has 53IU of vitamin D, while pork leg has 20IU.
  • Pork contains less saturated fat.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Pork, fresh, leg (ham), whole, separable lean, and fat, raw.

Infographic

Pork 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.
Pork
7
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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +34.3%
Contains more CopperCopper +12.3%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +23.6%
Contains more SeleniumSelenium +54.1%
Contains less SodiumSodium -24.2%
Contains more ManganeseManganese +155.6%
~equal in Iron ~0.85mg

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% 0.67% 5.8% 20% 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 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 DVitamin D +160%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +60.5%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.7%
Contains more FolateFolate +40%
~equal in Vitamin B3 ~4.574mg
~equal in Vitamin B5 ~0.685mg
~equal in Vitamin B12 ~0.63µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Pork leg DV% diff.
Selenium 45.3µg 29.4µg 29%
Protein 27.32g 17.43g 20%
Choline 93.9mg 17%
Vitamin B1 0.877mg 0.736mg 12%
Vitamin B2 0.321mg 0.2mg 9%
Fats 13.92g 18.87g 8%
Phosphorus 246mg 199mg 7%
Saturated fat 5.23g 6.54g 6%
Monounsaturated fat 6.19g 8.38g 5%
Vitamin B6 0.464mg 0.401mg 5%
Polyunsaturated fat 1.2g 2.01g 5%
Vitamin D 1.3µg 0.5µg 4%
Vitamin D 53IU 20IU 4%
Zinc 2.39mg 1.93mg 4%
Vitamin B3 5.037mg 4.574mg 3%
Vitamin B12 0.7µg 0.63µg 3%
Potassium 423mg 315mg 3%
Magnesium 28mg 20mg 2%
Vitamin E 0.29mg 2%
Cholesterol 80mg 73mg 2%
Manganese 0.009mg 0.023mg 1%
Sodium 62mg 47mg 1%
Folate 5µg 7µg 1%
Copper 0.073mg 0.065mg 1%
Calcium 19mg 5mg 1%
Calories 242kcal 245kcal 0%
Vitamin C 0.6mg 0.7mg 0%
Iron 0.87mg 0.85mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B5 0.698mg 0.685mg 0%
Tryptophan 0.338mg 0.208mg 0%
Threonine 1.234mg 0.776mg 0%
Isoleucine 1.26mg 0.787mg 0%
Leucine 2.177mg 1.376mg 0%
Lysine 2.446mg 1.55mg 0%
Methionine 0.712mg 0.444mg 0%
Phenylalanine 1.086mg 0.689mg 0%
Valine 1.473mg 0.931mg 0%
Histidine 1.067mg 0.659mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
1
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +56.7%
Contains more FatsFats +35.6%
Contains more OtherOther +38.2%
~equal in Carbs ~0g
~equal in Water ~62.47g

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
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 -20%
Contains more Mono. FatMonounsaturated fat +35.4%
Contains more Poly. FatPolyunsaturated fat +67.5%

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