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  6. Pork, fresh, leg (ham), whole, separable lean only, raw vs. Pork shoulder

Pork, fresh, leg (ham), whole, separable lean only, raw vs. Pork shoulder — In-Depth Nutrition Comparison

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Significant differences between pork, fresh, leg (ham), whole, separable lean only, raw and pork shoulder

  • Pork, fresh, leg (ham), whole, separable lean only, raw is richer in selenium, vitamin B6, vitamin B3, vitamin B1, protein, and phosphorus, while pork shoulder is higher in fats and vitamin D*.
  • Pork shoulder covers your daily saturated fat needs 22% more than pork, fresh, leg (ham), whole, separable lean only, raw.
  • Pork, fresh, leg (ham), whole, separable lean only, raw is lower in saturated fat.

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

Infographic

Pork, fresh, leg (ham), whole, separable lean only, raw vs Pork shoulder 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 18% 1.8% 33% 38% 25% 62% 98% 7.2% 3.8% 193%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +22.2%
Contains more PhosphorusPhosphorus +25.8%
Contains less SodiumSodium -15.4%
Contains more ManganeseManganese +163.6%
Contains more SeleniumSelenium +38.8%
Contains more CalciumCalcium +150%
Contains more CopperCopper +12%
Contains more ZincZinc +18.9%
~equal in Iron ~1.05mg

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 3% 9% 0.67% 3.4% 219% 53% 100% 48% 115% 89% 0% 6.8%
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% 26% 0.67% 3.8% 192% 63% 72% 43% 80% 93% 0% 3.8%
Contains more Vitamin CVitamin C +28.6%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more FolateFolate +80%
Contains more Vitamin DVitamin D +183.3%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B2Vitamin B2 +20.6%
~equal in Vitamin A ~2µg
~equal in Vitamin B12 ~0.74µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), whole, separable lean only, raw Pork shoulder DV% diff.
Saturated fat 1.87g 6.24g 20%
Fats 5.41g 17.99g 19%
Selenium 35.4µg 25.5µg 18%
Monounsaturated fat 2.44g 8.01g 14%
Vitamin B6 0.5mg 0.348mg 12%
Vitamin B1 0.875mg 0.767mg 9%
Vitamin B3 5.338mg 3.833mg 9%
Polyunsaturated fat 0.58g 1.92g 9%
Protein 20.48g 17.18g 7%
Phosphorus 229mg 182mg 7%
Vitamin D* 23 IU 70 IU 6%
Vitamin D 0.6µg 1.7µg 6%
Calories 136kcal 236kcal 5%
Zinc 2.27mg 2.7mg 4%
Vitamin B2 0.228mg 0.275mg 4%
Magnesium 25mg 18mg 2%
Potassium 369mg 302mg 2%
Vitamin B5 0.805mg 0.719mg 2%
Choline 72.3mg 60.6mg 2%
Cholesterol 68mg 71mg 1%
Calcium 6mg 15mg 1%
Iron 1.01mg 1.05mg 1%
Copper 0.075mg 0.084mg 1%
Manganese 0.029mg 0.011mg 1%
Vitamin B12 0.71µg 0.74µg 1%
Folate 9µg 5µg 1%
Protein per 100 calories 15g 7.3g N/A
Calories per 10 g protein 66kcal 137kcal N/A
Weight per 100 calories 74g 42g N/A
Unsaturated / Saturated Fat ratio 1.6 1.6 N/A
Vitamin C 0.9mg 0.7mg 0%
Sodium 55mg 65mg 0%
Vitamin A 2µg 2µg 0%
Vitamin E 0.17mg 0.19mg 0%
Tryptophan 0.26mg 0.208mg 0%
Threonine 0.935mg 0.768mg 0%
Isoleucine 0.959mg 0.781mg 0%
Leucine 1.643mg 1.36mg 0%
Lysine 1.842mg 1.531mg 0%
Methionine 0.542mg 0.441mg 0%
Phenylalanine 0.818mg 0.681mg 0%
Valine 1.111mg 0.921mg 0%
Histidine 0.818mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 5% 73%
Protein: 20.48 g
Fats: 5.41 g
Carbs: 0 g
Water: 72.9 g
Other: 1.21 g
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more ProteinProtein +19.2%
Contains more WaterWater +13.9%
Contains more FatsFats +232.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 1.87 g
Monounsaturated fat: Mono. Fat 2.44 g
Polyunsaturated fat: Poly. Fat 0.58 g
39% 50% 12%
Saturated fat: Sat. Fat 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +228.3%
Contains more Poly. FatPolyunsaturated fat +231%

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), whole, separable lean only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168224/nutrients
  2. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.