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  6. Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted vs. Pork loin

Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted vs. Pork loin — In-Depth Nutrition Comparison

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How are pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted and pork loin different?

  • Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted is higher in vitamin B3, protein, vitamin B2, phosphorus, and zinc; however, pork loin is richer in vitamin B1, fats, and selenium.
  • Daily need coverage for vitamin B1 for pork loin is 38% higher.
  • Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted contains 2 times more vitamin B3 than pork loin. While pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted contains 8.082mg of vitamin B3, pork loin contains only 4.58mg.
  • Pork loin has less cholesterol.

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

Infographic

Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted vs Pork loin infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.2% 33% 35% 41% 73% 112% 11% 2.5% 156%
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 MagnesiumMagnesium +14.3%
Contains more IronIron +16.5%
Contains more CopperCopper +119.6%
Contains more ZincZinc +53.4%
Contains more PhosphorusPhosphorus +32.5%
Contains more ManganeseManganese +72.7%
Contains more CalciumCalcium +28.6%
Contains less SodiumSodium -40.5%
Contains more SeleniumSelenium +16.1%
~equal in Potassium ~356mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 6% 0.33% 5.2% 110% 86% 152% 53% 110% 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% 7.5% 0.67% 4.2% 225% 57% 86% 43% 109% 66% 0% 0.75%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B5Vitamin B5 +21.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +104.8%
Contains more FolateFolate +∞%
~equal in Vitamin B6 ~0.472mg
~equal in Vitamin B12 ~0.53µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted Pork loin DV% diff.
Vitamin B1 0.44mg 0.901mg 38%
Vitamin B3 8.082mg 4.58mg 22%
Protein 28.69g 19.74g 18%
Saturated fat 1.837g 4.36g 11%
Fats 5.83g 12.58g 10%
Cholesterol 93mg 63mg 10%
Vitamin B2 0.373mg 0.248mg 10%
Phosphorus 261mg 197mg 9%
Zinc 2.67mg 1.74mg 8%
Selenium 28.6µg 33.2µg 8%
Monounsaturated fat 2.482g 5.61g 8%
Copper 0.123mg 0.056mg 7%
Omega-6 (Linoleic acid) 0.971g 6%
Choline 98.6mg 69.7mg 5%
Vitamin B5 0.877mg 0.723mg 3%
Iron 0.92mg 0.79mg 2%
Omega-3 (ALA) 0.034g 2%
Calories 175kcal 198kcal 1%
Vitamin C 0mg 0.6mg 1%
Vitamin D* 15 IU 21 IU 1%
Vitamin D 0.4µg 0.5µg 1%
Magnesium 24mg 21mg 1%
Potassium 376mg 356mg 1%
Sodium 84mg 50mg 1%
Vitamin B12 0.5µg 0.53µg 1%
Polyunsaturated fat 1.13g 1.34g 1%
Protein per 100 calories 16g 10g N/A
Calories per 10 g protein 61kcal 100kcal N/A
Weight per 100 calories 57g 51g N/A
Unsaturated / Saturated Fat ratio 2 1.6 N/A
Calcium 14mg 18mg 0%
Vitamin A 1µg 2µg 0%
Vitamin E 0.26mg 0.21mg 0%
Manganese 0.019mg 0.011mg 0%
Vitamin B6 0.478mg 0.472mg 0%
Folate 0µg 1µg 0%
Trans fat 0.038g N/A
Tryptophan 0.341mg 0.244mg 0%
Threonine 1.262mg 0.891mg 0%
Isoleucine 1.358mg 0.91mg 0%
Leucine 2.361mg 1.572mg 0%
Lysine 2.551mg 1.766mg 0%
Methionine 0.786mg 0.514mg 0%
Phenylalanine 1.192mg 0.785mg 0%
Valine 1.451mg 1.064mg 0%
Histidine 1.167mg 0.77mg 0%
Omega-3 (DPA) 0.008g 0g N/A
Omega-6 (Eicosadienoic acid) 0.035g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 6% 65%
Protein: 28.69 g
Fats: 5.83 g
Carbs: 0 g
Water: 65.28 g
Other: 0.2 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 ProteinProtein +45.3%
Contains more FatsFats +115.8%
~equal in Carbs ~0g
~equal in Water ~66.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 46% 21%
Saturated fat: Sat. Fat 1.837 g
Monounsaturated fat: Mono. Fat 2.482 g
Polyunsaturated fat: Poly. Fat 1.13 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 less Sat. FatSaturated fat -57.9%
Contains more Mono. FatMonounsaturated fat +126%
Contains more Poly. FatPolyunsaturated fat +18.6%

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 only, cooked, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168229/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.