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  6. Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted vs. Pork, fresh, shoulder, whole, separable lean only, raw

Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted vs. Pork, fresh, shoulder, whole, separable lean only, raw — In-Depth Nutrition Comparison

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How are pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted and pork, fresh, shoulder, whole, separable lean only, raw different?

  • Pork, fresh, leg (ham), shank half, separable lean, and fat, cooked, roasted is higher in vitamin B3, phosphorus, monounsaturated fat, and polyunsaturated fat; however, pork, fresh, shoulder, whole, separable lean only, raw is richer in vitamin B1, vitamin B12, zinc, and selenium.
  • Daily need coverage for vitamin B1 for pork, fresh, shoulder, whole, separable lean only, raw is 39% higher.
  • Pork, fresh, leg (ham), shank half, separable lean, and fat, cooked, roasted contains 3 times more polyunsaturated fat than pork, fresh, shoulder, whole, separable lean only, raw. While pork, fresh, leg (ham), shank half, separable lean, and fat, cooked, roasted contains 2.44g of polyunsaturated fat, pork, fresh, shoulder, whole, separable lean only, raw contains only 0.77g.
  • Pork, fresh, shoulder, whole, separable lean only, raw has less saturated fat.

Pork, fresh, leg (ham), shank half, separable lean, and fat, cooked, roasted and Pork, fresh, shoulder, whole, separable lean only, raw are the varieties used in this article.

Infographic

Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted vs Pork, fresh, shoulder, whole, separable lean only, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 30% 33% 40% 66% 104% 11% 2.2% 144%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.2% 30% 46% 32% 86% 87% 9.9% 1.6% 161%
Contains more CopperCopper +22.7%
Contains more PhosphorusPhosphorus +19.8%
Contains more ManganeseManganese +41.7%
Contains more IronIron +40.2%
Contains more ZincZinc +29.8%
Contains more SeleniumSelenium +11.7%
~equal in Magnesium ~21mg
~equal in Calcium ~14mg
~equal in Potassium ~341mg
~equal in Sodium ~76mg

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 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% 9% 1.3% 4.6% 103% 81% 140% 50% 102% 63% 0% 0%
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 2.7% 0% 0.67% 0% 221% 72% 80% 49% 96% 105% 0% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +115.1%
Contains more Vitamin B12Vitamin B12 +68%
Contains more FolateFolate +∞%
~equal in Vitamin B5 ~0.822mg
~equal in Vitamin B6 ~0.415mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted Pork, fresh, shoulder, whole, separable lean only, raw DV% diff.
Vitamin B1 0.411mg 0.884mg 39%
Vitamin B3 7.457mg 4.275mg 20%
Choline 90.3mg 16%
Vitamin B12 0.5µg 0.84µg 14%
Protein 25.96g 19.55g 13%
Polyunsaturated fat 2.44g 0.77g 11%
Fats 13.42g 7.14g 10%
Saturated fat 4.609g 2.47g 10%
Cholesterol 91mg 67mg 8%
Zinc 2.42mg 3.14mg 7%
Phosphorus 242mg 202mg 6%
Selenium 26.4µg 29.5µg 6%
Monounsaturated fat 5.819g 3.23g 6%
Calories 232kcal 148kcal 4%
Iron 0.87mg 1.22mg 4%
Vitamin D* 22 IU 3%
Vitamin D 0.6µg 3%
Vitamin B2 0.352mg 0.314mg 3%
Copper 0.119mg 0.097mg 2%
Vitamin E 0.23mg 2%
Vitamin B6 0.442mg 0.415mg 2%
Vitamin C 0mg 0.8mg 1%
Folate 0µg 5µg 1%
Protein per 100 calories 11g 13g N/A
Calories per 10 g protein 89kcal 76kcal N/A
Weight per 100 calories 43g 68g N/A
Unsaturated / Saturated Fat ratio 1.8 1.6 N/A
Magnesium 22mg 21mg 0%
Calcium 15mg 14mg 0%
Potassium 345mg 341mg 0%
Sodium 81mg 76mg 0%
Vitamin A 4µg 2µg 0%
Manganese 0.017mg 0.012mg 0%
Vitamin B5 0.83mg 0.822mg 0%
Trans fat 0.093g N/A
Tryptophan 0.309mg 0.248mg 0%
Threonine 1.142mg 0.893mg 0%
Isoleucine 1.229mg 0.915mg 0%
Leucine 2.137mg 1.568mg 0%
Lysine 2.309mg 1.758mg 0%
Methionine 0.712mg 0.518mg 0%
Phenylalanine 1.079mg 0.78mg 0%
Valine 1.313mg 1.06mg 0%
Histidine 1.056mg 0.781mg 0%
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.083g N/A
Omega-6 - Linoleic acid 2.145g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 60%
Protein: 25.96 g
Fats: 13.42 g
Carbs: 0 g
Water: 60.37 g
Other: 0.25 g
20% 7% 73%
Protein: 19.55 g
Fats: 7.14 g
Carbs: 0 g
Water: 72.63 g
Other: 0.68 g
Contains more ProteinProtein +32.8%
Contains more FatsFats +88%
Contains more WaterWater +20.3%
Contains more OtherOther +172%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 45% 19%
Saturated fat: Sat. Fat 4.609 g
Monounsaturated fat: Mono. Fat 5.819 g
Polyunsaturated fat: Poly. Fat 2.44 g
38% 50% 12%
Saturated fat: Sat. Fat 2.47 g
Monounsaturated fat: Mono. Fat 3.23 g
Polyunsaturated fat: Poly. Fat 0.77 g
Contains more Mono. FatMonounsaturated fat +80.2%
Contains more Poly. FatPolyunsaturated fat +216.9%
Contains less Sat. FatSaturated fat -46.4%

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, fresh, leg (ham), shank half, separable lean and fat, cooked, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168227/nutrients
  2. Pork, fresh, shoulder, whole, separable lean only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167845/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.