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  6. Fillet vs. Pork leg

Fillet vs. Pork leg — In-Depth Nutrition Comparison

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Important differences between fillet and pork leg

  • Fillet has more vitamin B12, copper, vitamin B6, vitamin B2, vitamin B3, phosphorus, vitamin B1, and fiber; however, pork leg has more selenium.
  • Fillet's daily need coverage for vitamin B12 is 149% more.

The food varieties used in the comparison are Vegetarian fillets and Pork, fresh, leg (ham), whole, separable lean, and fat, raw.

Infographic

Fillet vs Pork leg 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.
Fillet
Fillet
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
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 +15%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +90.5%
Contains more IronIron +135.3%
Contains more CopperCopper +1323.1%
Contains more PhosphorusPhosphorus +126.1%
Contains more ZincZinc +37.9%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +2840%

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.
Fillet
Fillet
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 7.5% 0% 0% 184% 46% 86% 41% 93% 79% 0% 5.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +162.4%
Contains more Vitamin B6Vitamin B6 +274.1%
Contains more Vitamin B12Vitamin B12 +566.7%
Contains more FolateFolate +1357.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fillet Pork leg DV% diff.
Vitamin B12 4.2µg 0.63µg 149%
Copper 0.925mg 0.065mg 96%
Vitamin B6 1.5mg 0.401mg 85%
Vitamin B2 0.9mg 0.2mg 54%
Selenium 1µg 29.4µg 52%
Polyunsaturated fat 9.332g 2.01g 49%
Vitamin B3 12mg 4.574mg 46%
Phosphorus 450mg 199mg 36%
Vitamin B1 1.1mg 0.736mg 30%
Cholesterol 0mg 73mg 24%
Fiber 6.1g 0g 24%
Folate 102µg 7µg 24%
Vitamin E 3.45mg 23%
Sodium 490mg 47mg 19%
Saturated fat 2.849g 6.54g 17%
Choline 82mg 15%
Iron 2mg 0.85mg 14%
Vitamin B5 0.685mg 14%
Protein 23g 17.43g 11%
Monounsaturated fat 4.376g 8.38g 10%
Calcium 95mg 5mg 9%
Potassium 600mg 315mg 8%
Zinc 1.4mg 1.93mg 5%
Carbs 9g 0g 3%
Vitamin D* 0 IU 20 IU 3%
Vitamin D 0µg 0.5µg 3%
Calories 290kcal 245kcal 2%
Fats 18g 18.87g 1%
Vitamin C 0mg 0.7mg 1%
Magnesium 23mg 20mg 1%
Manganese 0.023mg 1%
Protein per 100 calories 7.9g 7.1g N/A
Calories per 10 g protein 126kcal 141kcal N/A
Weight per 100 calories 34g 41g N/A
Unsaturated / Saturated Fat ratio 4.8 1.6 N/A
Net carbs 2.9g 0g N/A
Sugar 0.8g N/A
Tryptophan 0.208mg 0%
Threonine 0.776mg 0%
Isoleucine 0.787mg 0%
Leucine 1.376mg 0%
Lysine 1.55mg 0%
Methionine 0.444mg 0%
Phenylalanine 0.689mg 0%
Valine 0.931mg 0%
Histidine 0.659mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 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 +32%
Contains more CarbsCarbs +∞%
Contains more OtherOther +306.5%
Contains more WaterWater +38.8%
~equal in Fats ~18.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 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 -56.4%
Contains more Poly. FatPolyunsaturated fat +364.3%
Contains more Mono. FatMonounsaturated fat +91.5%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.