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  6. Pork loin vs. Fillet

Pork loin vs. Fillet — In-Depth Nutrition Comparison

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The main differences between pork loin and fillet

  • Pork loin has more selenium; however, fillet has more vitamin B12, copper, vitamin B6, vitamin B2, vitamin B3, phosphorus, folate, fiber, and vitamin E.
  • Daily need coverage for vitamin B12 for fillet is 153% higher.
  • Fillet has 33 times less selenium than pork loin. Pork loin has 33.2µg of selenium, while fillet has 1µg.

Food types used in this article are Pork, fresh, loin, whole, separable lean, and fat, raw and Vegetarian fillets.

Infographic

Pork loin vs Fillet 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Fillet
Fillet
5
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%
Contains more ZincZinc +24.3%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3220%
Contains more CalciumCalcium +427.8%
Contains more PotassiumPotassium +68.5%
Contains more IronIron +153.2%
Contains more CopperCopper +1551.8%
Contains more PhosphorusPhosphorus +128.4%
~equal in Magnesium ~23mg

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 2% 7.5% 0.67% 4.2% 225% 57% 86% 43% 109% 66% 0% 0.75%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +1542.9%
Contains more Vitamin B1Vitamin B1 +22.1%
Contains more Vitamin B2Vitamin B2 +262.9%
Contains more Vitamin B3Vitamin B3 +162%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin B12Vitamin B12 +692.5%
Contains more FolateFolate +10100%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork loin Fillet DV% diff.
Vitamin B12 0.53µg 4.2µg 153%
Copper 0.056mg 0.925mg 97%
Vitamin B6 0.472mg 1.5mg 79%
Selenium 33.2µg 1µg 59%
Polyunsaturated fat 1.34g 9.332g 53%
Vitamin B2 0.248mg 0.9mg 50%
Vitamin B3 4.58mg 12mg 46%
Phosphorus 197mg 450mg 36%
Folate 1µg 102µg 25%
Fiber 0g 6.1g 24%
Vitamin E 0.21mg 3.45mg 22%
Cholesterol 63mg 0mg 21%
Sodium 50mg 490mg 19%
Vitamin B1 0.901mg 1.1mg 17%
Iron 0.79mg 2mg 15%
Vitamin B5 0.723mg 14%
Fats 12.58g 18g 8%
Calcium 18mg 95mg 8%
Protein 19.74g 23g 7%
Potassium 356mg 600mg 7%
Saturated fat 4.36g 2.849g 7%
Calories 198kcal 290kcal 5%
Carbs 0g 9g 3%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Zinc 1.74mg 1.4mg 3%
Monounsaturated fat 5.61g 4.376g 3%
Choline 69.7mg 82mg 2%
Vitamin C 0.6mg 0mg 1%
Protein per 100 calories 10g 7.9g N/A
Calories per 10 g protein 100kcal 126kcal N/A
Weight per 100 calories 51g 34g N/A
Unsaturated / Saturated Fat ratio 1.6 4.8 N/A
Net carbs 0g 2.9g N/A
Magnesium 21mg 23mg 0%
Sugar 0g 0.8g N/A
Vitamin A 2µg 0µg 0%
Manganese 0.011mg 0%
Tryptophan 0.244mg 0%
Threonine 0.891mg 0%
Isoleucine 0.91mg 0%
Leucine 1.572mg 0%
Lysine 1.766mg 0%
Methionine 0.514mg 0%
Phenylalanine 0.785mg 0%
Valine 1.064mg 0%
Histidine 0.77mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Fillet
Fillet
4
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more WaterWater +48.7%
Contains more ProteinProtein +16.5%
Contains more FatsFats +43.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +557.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
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
Contains more Mono. FatMonounsaturated fat +28.2%
Contains less Sat. FatSaturated fat -34.7%
Contains more Poly. FatPolyunsaturated fat +596.4%

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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.