Pork vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, ham, separable fat, boneless, heated is higher in more vitamins & minerals
Calories (kcal)
Pork 507
Oil 884
Protein (g)
Pork 8.77
Oil 0
Carbs (g)
Pork 2.00
Oil 0
Fat (g)
Pork 51.6
Oil 100
Fiber (g)
Pork 0
Oil 0
Quick answers
Which has more protein?
Pork, cured, ham, separable fat, boneless, heated — 8.77g vs 0g per 100g.
Which has fewer calories?
Pork, cured, ham, separable fat, boneless, heated — 507 vs 884 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, ham, separable fat, boneless, heated 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 507 kcal | 884 kcal | -43% |
| Macronutrients | |||
| Water | 35.5 g | 0 g | |
| Protein | 8.77 g | 0 g | |
| Total lipid (fat) | 51.6 g | 100 g | -48% |
| Carbohydrate, by difference | 2.00 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.0 g | 15.6 g | +9% |
| Fatty acids, total monounsaturated | 23.8 g | 22.8 g | +4% |
| Fatty acids, total trans | 0.371 g | 0.533 g | -30% |
| Cholesterol | 72.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.278 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.096 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.08 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.413 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.201 mg | 0 mg | |
| Biotin (Vitamin B7) | 1.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | 0.310 ug | 0 ug | |
| Vitamin A, RAE | 12.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.350 mg | 8.18 mg | -96% |
| Vitamin D (D2 + D3) | 1.90 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 0 mg | |
| Iron, Fe | 0.530 mg | 0.050 mg | +960% |
| Magnesium, Mg | 16.0 mg | 0 mg | |
| Phosphorus, P | 169 mg | 0 mg | |
| Potassium, K | 195 mg | 0 mg | |
| Sodium, Na | 677 mg | 0 mg | |
| Zinc, Zn | 1.14 mg | 0.010 mg | +11300% |
| Copper, Cu | 0.330 mg | 0 mg | |
| Manganese, Mn | 0.022 mg | 0 mg | |
| Selenium, Se | 16.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2122 kj | 3699 kj | -43% |
| Ash | 2.19 g | 0 g | |
| Total Sugars | 0.280 g | 0 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.280 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 0 ug | |
| Betaine | 2.60 mg | 0 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 12.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 42.0 IU | 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) | 0.010 mg | 0.900 mg | -99% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.120 mg | 64.3 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | 21.3 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 mg | 0.040 mg | +25% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.070 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | 75.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.90 ug | — | |
| Vitamin K1 — Phylloquinone | — | 184 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 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) | 0.047 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.051 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.629 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 10.9 g | 10.5 g | +5% |
| SFA 17:0 (Margaric acid) | 0.138 g | 0.034 g | +306% |
| SFA 18:0 (Stearic acid) | 5.11 g | 4.43 g | +15% |
| SFA 20:0 (Arachidic acid) | 0.088 g | 0.361 g | -76% |
| SFA 22:0 (Behenic acid) | 0.049 g | 0.366 g | -87% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.28 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 22.1 g | 22.5 g | -2% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 21.9 g | 22.5 g | -3% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.402 g | 0.233 g | +73% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 6.47 g | 57.7 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.82 g | 51.0 g | -89% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.53 g | 50.4 g | -89% |
| PUFA 18:2 CLAs | 0.151 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.269 g | 6.79 g | -96% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.269 g | 6.79 g | -96% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 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) | 0.259 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.123 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.234 g | 0 g | |
| TFA 18:1 t | 0.234 g | 0 g | |
| TFA 18:2 t,t | 0.137 g | 0.533 g | -74% |
| Fatty acids, total trans-polyenoic | 0.137 g | 0.533 g | -74% |
| Stigmasterol | — | 59.0 mg | |
| Campesterol | — | 62.0 mg | |
| Beta-sitosterol | — | 172 mg | |
| Tryptophan (EAA) | 0.063 g | 0 g | |
| Threonine (EAA) | 0.341 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.354 g | 0 g | |
| Leucine (EAA, BCAA) | 0.631 g | 0 g | |
| Lysine (EAA) | 0.625 g | 0 g | |
| Methionine (EAA) | 0.176 g | 0 g | |
| Cystine (conditionally essential) | 0.101 g | 0 g | |
| Phenylalanine (EAA) | 0.324 g | 0 g | |
| Tyrosine (conditionally essential) | 0.237 g | 0 g | |
| Valine (EAA, BCAA) | 0.417 g | 0 g | |
| Arginine (conditionally essential) | 0.532 g | 0 g | |
| Histidine (EAA) | 0.383 g | 0 g | |
| Alanine | 0.542 g | 0 g | |
| Aspartic acid | 0.746 g | 0 g | |
| Glutamic acid | 1.16 g | 0 g | |
| Glycine (conditionally essential) | 0.672 g | 0 g | |
| Proline (conditionally essential) | 0.431 g | 0 g | |
| Serine | 0.327 g | 0 g | |
| Hydroxyproline | 0.057 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 4.80 mg | — | |
| Choline from phosphatidylcholine | 27.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 3.60 mg | — | |
| Free Choline | 0.800 mg | — | |
| Total Choline | 37.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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