Pork vs Lamb
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, bacon, cooked, microwaved is higher in more vitamins & minerals
Calories (kcal)
Pork 476
Lamb 125
Protein (g)
Pork 39.0
Lamb 21.0
Carbs (g)
Pork 0.480
Lamb 0
Fat (g)
Pork 34.1
Lamb 4.56
Fiber (g)
Pork 0
Lamb 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, microwaved — 39.0g vs 21.0g per 100g.
Which has fewer calories?
Lamb, New Zealand, imported, testes, cooked, soaked and fried — 125 vs 476 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, bacon, cooked, microwaved 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 | Pork | Lamb | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 476 kcal | 125 kcal | +281% |
| Macronutrients | |||
| Water | 20.4 g | 74.0 g | -72% |
| Protein | 39.0 g | 21.0 g | +86% |
| Total lipid (fat) | 34.1 g | 4.56 g | +648% |
| Carbohydrate, by difference | 0.480 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.6 g | 1.46 g | +697% |
| Fatty acids, total monounsaturated | 15.2 g | 0.731 g | +1984% |
| Fatty acids, total trans | 0.119 g | 0.039 g | +205% |
| Cholesterol | 111 mg | 523 mg | -79% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.554 mg | 0.312 mg | +78% |
| Riboflavin (Vitamin B2) | 0.257 mg | 0.313 mg | -18% |
| Niacin (Vitamin B3) | 10.7 mg | 2.22 mg | +382% |
| Pantothenic acid (Vitamin B5) | 1.17 mg | 0.768 mg | +52% |
| Vitamin B-6 — Pyridoxine | 0.513 mg | 0.038 mg | +1250% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 107 mg | — | |
| Vitamin B-12 — Cobalamin | 1.00 ug | 8.88 ug | -89% |
| Vitamin A, RAE | — | 22.0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.480 mg | 0.850 mg | -44% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 8.00 mg | +63% |
| Iron, Fe | 1.14 mg | 1.69 mg | -33% |
| Magnesium, Mg | 34.0 mg | 16.0 mg | +113% |
| Phosphorus, P | 389 mg | 302 mg | +29% |
| Potassium, K | 525 mg | 265 mg | +98% |
| Sodium, Na | 1783 mg | 118 mg | +1411% |
| Zinc, Zn | 3.51 mg | 2.12 mg | +66% |
| Copper, Cu | 0.117 mg | 0.127 mg | -8% |
| Manganese, Mn | 0.023 mg | 0.044 mg | -48% |
| Selenium, Se | 65.1 ug | 53.0 ug | +23% |
| Other Nutrients | |||
| Energy | 1992 kj | 524 kj | +280% |
| Ash | 6.01 g | 1.50 g | +301% |
| Total Sugars | 0 g | 0 g | = |
| Betaine | 8.40 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | — | 22.0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | — | 72.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.680 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.220 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 1.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0.430 g | 0.034 g | +1165% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | — | |
| SFA 16:0 (Palmitic acid) | 7.45 g | 1.07 g | +599% |
| SFA 17:0 (Margaric acid) | 0.090 g | 0.023 g | +291% |
| SFA 18:0 (Stearic acid) | 3.58 g | 0.294 g | +1118% |
| SFA 20:0 (Arachidic acid) | 0.068 g | 0.006 g | +1033% |
| SFA 22:0 (Behenic acid) | 0.013 g | 0.023 g | -43% |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0.015 g | -87% |
| MUFA 14:1 (Myristoleic acid) | 0.006 g | 0.002 g | +200% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.765 g | 0.033 g | +2218% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.760 g | 0.022 g | +3355% |
| MUFA 17:1 (Heptadecenoic acid) | 0.094 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 14.1 g | 0.672 g | +1994% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 14.0 g | 0.643 g | +2076% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.292 g | 0.010 g | +2820% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.006 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.006 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.015 g | -100% |
| Fatty acids, total polyunsaturated | 5.60 g | 1.02 g | +448% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.86 g | 0.069 g | +6941% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 4.79 g | 0.059 g | +8014% |
| PUFA 18:2 CLAs | 0.041 g | 0.010 g | +310% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.204 g | 0.010 g | +1940% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.199 g | 0.010 g | +1890% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.212 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.071 g | 0.108 g | -34% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.031 g | 0.006 g | +417% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.040 g | 0.102 g | -61% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.168 g | 0.206 g | -18% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.206 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | 0.037 g | -86% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.048 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | 0.042 g | -43% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.007 g | 0.550 g | -99% |
| Fatty acids, total trans-monoenoic | 0.089 g | 0.039 g | +128% |
| TFA 16:1 t | 0.005 g | 0.011 g | -55% |
| TFA 18:1 t | 0.083 g | 0.029 g | +186% |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.031 g | — | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | 0.031 g | 0 g | |
| Tryptophan (EAA) | 0.464 g | 0.232 g | +100% |
| Threonine (EAA) | 1.72 g | 1.00 g | +71% |
| Isoleucine (EAA, BCAA) | 1.85 g | 0.941 g | +96% |
| Leucine (EAA, BCAA) | 3.21 g | 1.62 g | +98% |
| Lysine (EAA) | 3.47 g | 1.84 g | +89% |
| Methionine (EAA) | 1.07 g | 0.686 g | +56% |
| Cystine (conditionally essential) | 0.440 g | 0.275 g | +60% |
| Phenylalanine (EAA) | 1.62 g | 0.828 g | +96% |
| Tyrosine (conditionally essential) | 1.55 g | 0.728 g | +112% |
| Valine (EAA, BCAA) | 1.97 g | 1.07 g | +84% |
| Arginine (conditionally essential) | 2.51 g | 1.41 g | +78% |
| Histidine (EAA) | 1.59 g | 0.445 g | +257% |
| Alanine | 2.23 g | 1.04 g | +114% |
| Aspartic acid | 3.65 g | — | |
| Glutamic acid | 5.96 g | 2.94 g | +103% |
| Glycine (conditionally essential) | 1.76 g | 0.899 g | +96% |
| Proline (conditionally essential) | 1.58 g | 0.674 g | +134% |
| Serine | 1.63 g | 0.716 g | +128% |
| Hydroxyproline | 0.136 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 11.0 mg | — | |
| Choline from phosphatidylcholine | 89.0 mg | — | |
| Choline from phosphocholine | 2.50 mg | — | |
| Choline from sphingomyelin | 11.0 mg | — | |
| Free Choline | 12.0 mg | — | |
| Total Choline | 120 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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