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  6. Pork leg vs. Pork shoulder

Pork leg vs. Pork shoulder — In-Depth Nutrition Comparison

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How are pork leg and pork shoulder different?

  • Pork leg is richer in selenium, while pork shoulder is higher in zinc, vitamin D* and vitamin B2.

Pork, fresh, leg (ham), whole, separable lean, and fat, raw and Pork, fresh, shoulder, whole, separable lean, and fat, raw types were used in this article.

Infographic

Pork leg 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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
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 less SodiumSodium -27.7%
Contains more ManganeseManganese +109.1%
Contains more SeleniumSelenium +15.3%
Contains more CalciumCalcium +200%
Contains more IronIron +23.5%
Contains more CopperCopper +29.2%
Contains more ZincZinc +39.9%
~equal in Magnesium ~18mg
~equal in Potassium ~302mg
~equal in Phosphorus ~182mg

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 2.3% 7.5% 0% 0% 184% 46% 86% 41% 93% 79% 0% 5.3%
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 B3Vitamin B3 +19.3%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more FolateFolate +40%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B12Vitamin B12 +17.5%
~equal in Vitamin C ~0.7mg
~equal in Vitamin B1 ~0.767mg
~equal in Vitamin B5 ~0.719mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork leg Pork shoulder DV% diff.
Choline 60.6mg 11%
Zinc 1.93mg 2.7mg 7%
Selenium 29.4µg 25.5µg 7%
Vitamin D* 20 IU 70 IU 6%
Vitamin D 0.5µg 1.7µg 6%
Vitamin B2 0.2mg 0.275mg 6%
Vitamin B3 4.574mg 3.833mg 5%
Vitamin B12 0.63µg 0.74µg 5%
Vitamin B6 0.401mg 0.348mg 4%
Iron 0.85mg 1.05mg 3%
Vitamin B1 0.736mg 0.767mg 3%
Copper 0.065mg 0.084mg 2%
Phosphorus 199mg 182mg 2%
Protein 17.43g 17.18g 1%
Fats 18.87g 17.99g 1%
Cholesterol 73mg 71mg 1%
Calcium 5mg 15mg 1%
Sodium 47mg 65mg 1%
Vitamin E 0.19mg 1%
Manganese 0.023mg 0.011mg 1%
Vitamin B5 0.685mg 0.719mg 1%
Folate 7µg 5µg 1%
Saturated fat 6.54g 6.24g 1%
Monounsaturated fat 8.38g 8.01g 1%
Polyunsaturated fat 2.01g 1.92g 1%
Calories 245kcal 236kcal 0%
Protein per 100 calories 7.1g 7.3g N/A
Calories per 10 g protein 141kcal 137kcal N/A
Weight per 100 calories 41g 42g N/A
Unsaturated / Saturated Fat ratio 1.6 1.6 N/A
Vitamin C 0.7mg 0.7mg 0%
Magnesium 20mg 18mg 0%
Potassium 315mg 302mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.208mg 0.208mg 0%
Threonine 0.776mg 0.768mg 0%
Isoleucine 0.787mg 0.781mg 0%
Leucine 1.376mg 1.36mg 0%
Lysine 1.55mg 1.531mg 0%
Methionine 0.444mg 0.441mg 0%
Phenylalanine 0.689mg 0.681mg 0%
Valine 0.931mg 0.921mg 0%
Histidine 0.659mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
~equal in Protein ~17.18g
~equal in Fats ~17.99g
~equal in Carbs ~0g
~equal in Water ~64.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 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
~equal in Saturated fat ~6.24g
~equal in Monounsaturated fat ~8.01g
~equal in Polyunsaturated fat ~1.92g

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.