Pork vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, bacon, cooked, baked is higher in more vitamins & minerals
Calories (kcal)
Pork 393
Pork 548
Protein (g)
Pork 13.7
Pork 35.7
Carbs (g)
Pork 0
Pork 1.35
Fat (g)
Pork 37.1
Pork 43.3
Fiber (g)
Pork 0
Pork 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, baked — 35.7g vs 13.7g per 100g.
Which has fewer calories?
Pork, cured, bacon, unprepared — 393 vs 548 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, bacon, cooked, baked 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 | Pork | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 393 kcal | 548 kcal | -28% |
| Macronutrients | |||
| Water | 46.7 g | 12.5 g | +273% |
| Protein | 13.7 g | 35.7 g | -62% |
| Total lipid (fat) | 37.1 g | 43.3 g | -14% |
| Carbohydrate, by difference | 0 g | 1.35 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.6 g | 14.2 g | -11% |
| Fatty acids, total monounsaturated | 15.9 g | 19.1 g | -16% |
| Fatty acids, total trans | 0.147 g | 0 g | |
| Cholesterol | 66.0 mg | 107 mg | -38% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.276 mg | 0.348 mg | -21% |
| Riboflavin (Vitamin B2) | 0.081 mg | 0.251 mg | -68% |
| Niacin (Vitamin B3) | 4.02 mg | 10.6 mg | -62% |
| Pantothenic acid (Vitamin B5) | 0.555 mg | 1.03 mg | -46% |
| Vitamin B-6 — Pyridoxine | 0.266 mg | 0.309 mg | -14% |
| Biotin (Vitamin B7) | 0 ug | 2.00 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 47.8 mg | 119 mg | -60% |
| Vitamin B-12 — Cobalamin | 0.500 ug | 1.16 ug | -57% |
| Vitamin A, RAE | 11.0 ug | 11.0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.430 mg | 0.320 mg | +34% |
| Vitamin D (D2 + D3) | 0.400 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 10.0 mg | -40% |
| Iron, Fe | 0.380 mg | 1.49 mg | -74% |
| Magnesium, Mg | 13.0 mg | 30.0 mg | -57% |
| Phosphorus, P | 166 mg | 506 mg | -67% |
| Potassium, K | 201 mg | 539 mg | -63% |
| Sodium, Na | 751 mg | 2193 mg | -66% |
| Zinc, Zn | 1.14 mg | 3.36 mg | -66% |
| Copper, Cu | 0.046 mg | 0.182 mg | -75% |
| Manganese, Mn | 0.012 mg | 0.022 mg | -45% |
| Selenium, Se | 20.1 ug | 59.0 ug | -66% |
| Other Nutrients | |||
| Energy | 1645 kj | 2293 kj | -28% |
| Ash | 2.59 g | 7.12 g | -64% |
| Total Sugars | 0.350 g | 0 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.350 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 2.00 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 2.00 ug | -100% |
| Betaine | 3.70 mg | 3.40 mg | +9% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 11.0 ug | 11.0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 37.0 IU | 37.0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.01 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.650 mg | 0.070 mg | +829% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | 0.030 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.050 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 16.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.100 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.005 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.001 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.033 g | 0.010 g | +230% |
| SFA 12:0 (Lauric acid) | 0.028 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.466 g | 0.551 g | -15% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 7.94 g | 9.03 g | -12% |
| SFA 17:0 (Margaric acid) | 0.094 g | 0.107 g | -12% |
| SFA 18:0 (Stearic acid) | 3.95 g | 4.41 g | -10% |
| SFA 20:0 (Arachidic acid) | 0.070 g | 0.081 g | -14% |
| SFA 22:0 (Behenic acid) | 0.009 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.008 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.824 g | 1.24 g | -33% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.816 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.086 g | 0.061 g | +41% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 14.7 g | 17.4 g | -16% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 14.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.288 g | 0.329 g | -12% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.010 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.010 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 5.76 g | 4.86 g | +18% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.08 g | 4.09 g | +24% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.00 g | 4.09 g | +22% |
| PUFA 18:2 CLAs | 0.046 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.221 g | 0.210 g | +5% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.217 g | 0.210 g | +3% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | 0 g | |
| PUFA 18:3i | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.209 g | 0.199 g | +5% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.065 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.029 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.036 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.111 g | 0.152 g | -27% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.039 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.020 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.005 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.113 g | — | |
| TFA 16:1 t | 0.007 g | — | |
| TFA 18:1 t | 0.105 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.034 g | — | |
| Fatty acids, total trans-polyenoic | 0.034 g | — | |
| Tryptophan (EAA) | — | 0.299 g | |
| Threonine (EAA) | — | 1.40 g | |
| Isoleucine (EAA, BCAA) | — | 1.68 g | |
| Leucine (EAA, BCAA) | — | 2.78 g | |
| Lysine (EAA) | — | 2.96 g | |
| Methionine (EAA) | — | 0.795 g | |
| Cystine (conditionally essential) | — | 0.397 g | |
| Phenylalanine (EAA) | — | 1.42 g | |
| Tyrosine (conditionally essential) | — | 1.12 g | |
| Valine (EAA, BCAA) | — | 1.90 g | |
| Arginine (conditionally essential) | — | 2.31 g | |
| Histidine (EAA) | — | 1.34 g | |
| Alanine | — | 2.29 g | |
| Aspartic acid | — | 3.36 g | |
| Glutamic acid | — | 5.26 g | |
| Glycine (conditionally essential) | — | 2.51 g | |
| Proline (conditionally essential) | — | 1.96 g | |
| Serine | — | 1.36 g | |
| Hydroxyproline | — | 0.628 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 4.60 mg | 14.0 mg | -67% |
| Choline from phosphatidylcholine | 32.0 mg | 82.0 mg | -61% |
| Choline from phosphocholine | 1.40 mg | 2.50 mg | -44% |
| Choline from sphingomyelin | 3.90 mg | 9.30 mg | -58% |
| Free Choline | 4.40 mg | 12.0 mg | -63% |
| Total Choline | 47.0 mg | 120 mg | -61% |
| Iodine | |||
| Iodine mcg/100gB | — | 1.10 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | 4.00 mg | — | |
| Purines | |||
| Purine, adenine | 8.10 mg | 27.6 mg | -71% |
| Purine, guanine | 15.5 mg | 27.9 mg | -44% |
| Purine, hypoxanthine | 117 mg | 373 mg | -69% |
| Purine, uric acid | 0 mg | 0 mg | = |
| Purine, xanthine | 0.100 mg | 0.300 mg | -67% |
| Purines, total | 141 mg | 429 mg | -67% |
* 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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