Oil vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, separable fat, raw is higher in more vitamins & minerals
Calories (kcal)
Oil 899
Pork 632
Protein (g)
Oil 0.560
Pork 9.25
Carbs (g)
Oil 0
Pork 0
Fat (g)
Oil 99.6
Pork 65.7
Fiber (g)
Oil —
Pork 0
Quick answers
Which has more protein?
Pork, fresh, separable fat, raw — 9.25g vs 0.560g per 100g.
Which has fewer calories?
Pork, fresh, separable fat, raw — 632 vs 899 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, separable fat, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Oil | Pork | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 899 kcal | 632 kcal | +42% |
| Macronutrients | |||
| Water | 0.020 g | 24.8 g | -100% |
| Protein | 0.560 g | 9.25 g | -94% |
| Total lipid (fat) | 99.6 g | 65.7 g | +52% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.9 g | 22.0 g | -50% |
| Fatty acids, total monounsaturated | 47.1 g | 28.0 g | +68% |
| Fatty acids, total trans | — | 0.600 g | |
| Cholesterol | 52.0 mg | 72.0 mg | -28% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.011 mg | 0.160 mg | -93% |
| Riboflavin (Vitamin B2) | 0 mg | 0.090 mg | -100% |
| Niacin (Vitamin B3) | 0 mg | 2.63 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0 mg | 0.430 mg | -100% |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.143 mg | -100% |
| Biotin (Vitamin B7) | 2.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 0.100 mg | 31.0 mg | -100% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.670 ug | -100% |
| Vitamin A, RAE | 10.0 ug | 26.0 ug | -62% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 10.3 mg | 0.420 mg | +2348% |
| Vitamin D (D2 + D3) | 0.700 ug | 1.70 ug | -59% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.40 ug | — | |
| Minerals | |||
| Calcium, Ca | 0 mg | 14.0 mg | -100% |
| Iron, Fe | 0 mg | 0.260 mg | -100% |
| Magnesium, Mg | 0 mg | 6.00 mg | -100% |
| Phosphorus, P | 0 mg | 84.0 mg | -100% |
| Potassium, K | 0 mg | 333 mg | -100% |
| Sodium, Na | 0 mg | 47.0 mg | -100% |
| Zinc, Zn | 0 mg | 0.600 mg | -100% |
| Copper, Cu | 0 mg | 0.067 mg | -100% |
| Manganese, Mn | 0 mg | 0 mg | = |
| Selenium, Se | 3.30 ug | 9.00 ug | -63% |
| Other Nutrients | |||
| Energy | 3760 kj | 2645 kj | +42% |
| Ash | 0 g | 0.510 g | -100% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | 0 mg | 1.20 mg | -100% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 10.0 ug | 26.0 ug | -62% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 33.0 IU | 86.0 IU | -62% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 30.0 IU | 69.0 IU | -57% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.70 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.050 g | -100% |
| SFA 12:0 (Lauric acid) | 0.080 g | 0.050 g | +60% |
| SFA 14:0 (Myristic acid) | 2.52 g | 0.829 g | +204% |
| SFA 15:0 (Pentadecanoic acid) | 0.310 g | 0.043 g | +621% |
| SFA 16:0 (Palmitic acid) | 6.90 g | 13.6 g | -49% |
| SFA 17:0 (Margaric acid) | 0.157 g | 0.218 g | -28% |
| SFA 18:0 (Stearic acid) | 0.940 g | 7.07 g | -87% |
| SFA 20:0 (Arachidic acid) | 0.017 g | 0.119 g | -86% |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.750 g | 0.016 g | +4587% |
| MUFA 15:1 (Pentadecenoic acid) | 0.107 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 18.9 g | 1.28 g | +1375% |
| MUFA 17:1 (Heptadecenoic acid) | 0.287 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.5 g | 26.3 g | -18% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 25.8 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 4.85 g | 0.477 g | +916% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.640 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.080 g | — | |
| Fatty acids, total polyunsaturated | 33.0 g | 13.2 g | +150% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.873 g | 11.8 g | -93% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 11.7 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.855 g | 0.588 g | +45% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.564 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.024 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 1.22 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.240 g | 0.445 g | -46% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.183 g | 0.070 g | +161% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 1.34 g | 0.184 g | +630% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 9.71 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.350 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.170 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 5.61 g | 0.046 g | +12102% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 12.4 g | 0.021 g | +58838% |
| Fatty acids, total trans-monoenoic | — | 0.468 g | |
| TFA 18:1 t | — | 0.468 g | |
| TFA 18:2 t not further defined | — | 0.132 g | |
| Fatty acids, total trans-polyenoic | — | 0.132 g | |
| Tryptophan (EAA) | — | 0.110 g | |
| Threonine (EAA) | — | 0.407 g | |
| Isoleucine (EAA, BCAA) | — | 0.438 g | |
| Leucine (EAA, BCAA) | — | 0.761 g | |
| Lysine (EAA) | — | 0.823 g | |
| Methionine (EAA) | — | 0.254 g | |
| Cystine (conditionally essential) | — | 0.104 g | |
| Phenylalanine (EAA) | — | 0.384 g | |
| Tyrosine (conditionally essential) | — | 0.366 g | |
| Valine (EAA, BCAA) | — | 0.468 g | |
| Arginine (conditionally essential) | — | 0.596 g | |
| Histidine (EAA) | — | 0.376 g | |
| Alanine | — | 0.530 g | |
| Aspartic acid | — | 0.865 g | |
| Glutamic acid | — | 1.41 g | |
| Glycine (conditionally essential) | — | 0.418 g | |
| Proline (conditionally essential) | — | 0.374 g | |
| Serine | — | 0.386 g | |
| Hydroxyproline | — | 0.032 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 5.70 mg | |
| Choline from phosphatidylcholine | — | 14.0 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 3.60 mg | |
| Free Choline | — | 1.50 mg | |
| Total Choline | — | 25.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Oil, bearded seal (Oogruk) (Alaska Native) nutrition facts Pork, fresh, separable fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +2348% in Oil, bearded seal (Oogruk) (Alaska Native) Riboflavin (Vitamin B2) -100% in Oil, bearded seal (Oogruk) (Alaska Native) Niacin (Vitamin B3) -100% in Oil, bearded seal (Oogruk) (Alaska Native) Pantothenic acid (Vitamin B5) -100% in Oil, bearded seal (Oogruk) (Alaska Native)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.