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  6. Pork loin vs. Pork shoulder

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

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Significant differences between pork loin and pork shoulder

  • Pork loin is richer in selenium, vitamin B1, vitamin B6, and protein, while pork shoulder is higher in vitamin B12, zinc, fats, and vitamin D*.
  • Pork loin covers your daily selenium needs 14% more than pork shoulder.
  • Pork loin is lower in saturated fat.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean, and fat, raw and Pork, fresh, shoulder, whole, separable lean, and fat, raw.

Infographic

Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
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 +16.7%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +17.9%
Contains less SodiumSodium -23.1%
Contains more SeleniumSelenium +30.2%
Contains more IronIron +32.9%
Contains more CopperCopper +50%
Contains more ZincZinc +55.2%
~equal in Phosphorus ~182mg
~equal in Manganese ~0.011mg

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% 7.5% 0.67% 4.2% 225% 57% 86% 43% 109% 66% 0% 0.75%
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 B1Vitamin B1 +17.5%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B12Vitamin B12 +39.6%
Contains more FolateFolate +400%
~equal in Vitamin A ~2µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin B5 ~0.719mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork loin Pork shoulder DV% diff.
Selenium 33.2µg 25.5µg 14%
Vitamin B1 0.901mg 0.767mg 11%
Vitamin B6 0.472mg 0.348mg 10%
Zinc 1.74mg 2.7mg 9%
Vitamin B12 0.53µg 0.74µg 9%
Saturated fat 4.36g 6.24g 9%
Fats 12.58g 17.99g 8%
Vitamin D* 21 IU 70 IU 6%
Vitamin D 0.5µg 1.7µg 6%
Monounsaturated fat 5.61g 8.01g 6%
Protein 19.74g 17.18g 5%
Vitamin B3 4.58mg 3.833mg 5%
Polyunsaturated fat 1.34g 1.92g 4%
Cholesterol 63mg 71mg 3%
Iron 0.79mg 1.05mg 3%
Copper 0.056mg 0.084mg 3%
Calories 198kcal 236kcal 2%
Potassium 356mg 302mg 2%
Phosphorus 197mg 182mg 2%
Vitamin B2 0.248mg 0.275mg 2%
Choline 69.7mg 60.6mg 2%
Magnesium 21mg 18mg 1%
Sodium 50mg 65mg 1%
Folate 1µg 5µg 1%
Protein per 100 calories 10g 7.3g N/A
Calories per 10 g protein 100kcal 137kcal N/A
Weight per 100 calories 51g 42g N/A
Unsaturated / Saturated Fat ratio 1.6 1.6 N/A
Vitamin C 0.6mg 0.7mg 0%
Calcium 18mg 15mg 0%
Vitamin A 2µg 2µg 0%
Vitamin E 0.21mg 0.19mg 0%
Manganese 0.011mg 0.011mg 0%
Vitamin B5 0.723mg 0.719mg 0%
Tryptophan 0.244mg 0.208mg 0%
Threonine 0.891mg 0.768mg 0%
Isoleucine 0.91mg 0.781mg 0%
Leucine 1.572mg 1.36mg 0%
Lysine 1.766mg 1.531mg 0%
Methionine 0.514mg 0.441mg 0%
Phenylalanine 0.785mg 0.681mg 0%
Valine 1.064mg 0.921mg 0%
Histidine 0.77mg 0.656mg 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
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 +14.9%
Contains more FatsFats +43%
~equal in Carbs ~0g
~equal in Water ~64.02g

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
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 -30.1%
Contains more Mono. FatMonounsaturated fat +42.8%
Contains more Poly. FatPolyunsaturated fat +43.3%

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