Cuts of pork are called a lot of names just to help describe which part of the pig the meat comes from, and, also, the size of the meat and type of cut.
While Pork shoulder talks about where the meat comes from, Pork loin is all about the type of cut. You can head to the market and purchase any of these cuts of pork and still get B vitamins, protein, and minerals they offer.
What’s a Pork Shoulder?
Pork shoulder cuts can be purchased at your supermarket’s butcher section or a meat shop. You can also get arm roast, blade Boston roast, arm steak, whole smoked picnic, arm picnic, pork hocks, smoked shoulder roll, and blade steak.
The essential part of the pork shoulder is the arm picnic. Other shoulder cuts mentioned above comes from the arm picnic. Among the cuts and similar cuts, the nutritional value varies – and for a good reason! Smoking or curing the meat, determine the nutritional value of the cuts.
What’s a Pork Loin?
Pork loin describes a primal meat cut, which is usually a large section of the animal chopped into smaller cuts for retail purposes. The loin runs from the legs to the shoulder and other upper parts of the pig along its back.
This cut of pork has three main parts – the sirloin cutting close to rump, the blade coming from an area nearest to the pig’s shoulder, and the center section between both the sirloin and the blade.
All of these loin sections are an ideal choice for roasts whether it’s a sirloin, center or blade.
Pork Loin Nutritional Value
Calories and Protein
A 3 Oz serving of sirloin, center loin and blade roast offer about 22 – 24g of protein or 41% and 50% of the recommended dietary allowance for men and woman respectively. Sirloin and center roast are lean choices.
According to the University of Michigan Health System, a 3 Oz serving of center loin roast contains 7g of fat and 165 calories while a sirloin roast offers about 8g of fat and 173 calories.
On the other hand, a blade roast contains more fat and calories – 10-gram fat and 184 calories. And, as such, it’s not a healthy, lean choice and lean meat provide nothing more than 9g of fat for 3 oz servings.
Regardless of the cut of pork you opt for, you will still get a boost of B vitamins. For a 3 Oz serving contains over 20% of the RDI of niacin, riboflavin, thiamine, vitamin B6 and vitamin B12.
However, sirloin roast offers a nutritional edge as it comes with more vitamin B6 and thiamine than the center and blade. Needless to say, our body needs all of the B vitamins for energy production.
Zinc is an essential mineral as it plays an integral role in significant body metabolism from aiding wounds heal to synthesizing DNA and proteins. Also, it helps strengthen your immune system, and any pork consumed is a rich source of this mineral.
Pork Shoulder Nutritional Value
A 100g portion of raw pork shoulder, which is a bit more than 3oz contains about 186 calories. Fat and protein make up about 60% and 40% of these calories, respectively.
Cholesterol and Fat
Pork shoulder is not regarded as a lean choice since its slightly saturated fat and high in fat. A 100-gram portion contains 19% of the DV recommended by the U.S. FDA, which is 12 grams of the total fat.
Also, the same size cut provides 21% of the DV for cholesterol (62 mg of cholesterol) and 22% (4g of saturated fat) of the DV for saturated fat. Besides, it contains 61mg omega-3 fatty acids, and 5g monounsaturated fat, which are both regarded as healthful fats.
Pork shoulder is also a rich source of animal protein with 35% or 17.4 gram of the DV in a 100-gram portion of raw fresh meat. Similarly, pork shoulder comes with a high amino acid content and supplies the needed amino acids to help form high-quality and complete, proteins in the body.
Vitamins & Minerals
Pork shoulder is an excellent source of B vitamins riboflavin, niacin, thiamin, and B6 and also a rich source of vitamin B12. A 100 gram of raw, fresh pork shoulder contains 35% or 0.5 mg of the Daily Value for thiamin, 24% or 0.5 mg of the Daily Value for vitamin B6, 21% or .4% for riboflavin, 21% or 42 mg for niacin, and 15% or .9 mg for vitamin B12.