Pork vs Eggs
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Pork 137
Eggs 334
Protein (g)
Pork 24.1
Eggs 16.2
Carbs (g)
Pork 0.480
Eggs 1.02
Fat (g)
Pork 4.25
Eggs 28.8
Fiber (g)
Pork 0
Eggs —
Quick answers
Which has more protein?
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted — 24.1g vs 16.2g per 100g.
Which has fewer calories?
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted — 137 vs 334 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg yolk 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 137 kcal | 334 kcal | -59% |
| Macronutrients | |||
| Water | 67.9 g | 52.1 g | +30% |
| Protein | 24.1 g | 16.2 g | +49% |
| Total lipid (fat) | 4.25 g | 28.8 g | -85% |
| Carbohydrate, by difference | 0.480 g | 1.02 g | -53% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.42 g | — | |
| Fatty acids, total monounsaturated | 2.00 g | — | |
| Fatty acids, total trans | 0.035 g | — | |
| Cholesterol | 72.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.333 mg | — | |
| Riboflavin (Vitamin B2) | 0.238 mg | 0.467 mg | -49% |
| Niacin (Vitamin B3) | 7.62 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.486 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.384 mg | — | |
| Biotin (Vitamin B7) | 1.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 111 mg | — | |
| Vitamin B-12 — Cobalamin | 0.610 ug | — | |
| Vitamin A, RAE | 11.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.270 mg | 5.64 mg | -95% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 9.60 ug | — | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | — | |
| Iron, Fe | 1.04 mg | — | |
| Magnesium, Mg | 22.0 mg | — | |
| Phosphorus, P | 271 mg | — | |
| Potassium, K | 511 mg | — | |
| Sodium, Na | 861 mg | — | |
| Zinc, Zn | 2.50 mg | — | |
| Copper, Cu | 0.094 mg | — | |
| Manganese, Mn | 0.022 mg | — | |
| Selenium, Se | 49.9 ug | 55.8 ug | -11% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 571 kj | 1400 kj | -59% |
| Nitrogen | — | 2.59 g | |
| Ash | 3.29 g | 1.89 g | +74% |
| Total Sugars | 0.480 g | — | |
| Sucrose | 0.070 g | — | |
| Glucose | 0.240 g | — | |
| Fructose | 0.170 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Biotin | — | 45.9 ug | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | — | |
| Betaine | 3.00 mg | 0.900 mg | +233% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 11.0 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 37.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 2.00 ug | |
| Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | — | 121 ug | |
| Alpha-carotene (Provitamin A) | — | 612 ug | |
| Zeaxanthin | — | 546 ug | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 1.02 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 0.220 mg | -82% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.300 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.140 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.040 mg | 0.010 mg | +300% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.052 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.915 g | — | |
| SFA 17:0 (Margaric acid) | 0.014 g | — | |
| SFA 18:0 (Stearic acid) | 0.418 g | — | |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.124 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.85 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.83 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.026 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.711 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.588 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.556 g | — | |
| PUFA 18:2 CLAs | 0.018 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.021 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.019 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.083 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.021 g | — | |
| TFA 18:1 t | 0.021 g | — | |
| TFA 18:2 t,t | 0.014 g | — | |
| Fatty acids, total trans-polyenoic | 0.014 g | — | |
| Tryptophan (EAA) | 0.227 g | 0.174 g | +30% |
| Threonine (EAA) | 1.08 g | 0.789 g | +37% |
| Isoleucine (EAA, BCAA) | 1.09 g | 0.766 g | +42% |
| Leucine (EAA, BCAA) | 1.93 g | 1.35 g | +43% |
| Lysine (EAA) | 2.04 g | 1.20 g | +70% |
| Methionine (EAA) | 0.577 g | 0.398 g | +45% |
| Cystine (conditionally essential) | 0.271 g | — | |
| Phenylalanine (EAA) | 0.966 g | 0.673 g | +44% |
| Tyrosine (conditionally essential) | 0.783 g | 0.684 g | +14% |
| Valine (EAA, BCAA) | 1.22 g | 0.846 g | +44% |
| Arginine (conditionally essential) | 1.54 g | 1.12 g | +38% |
| Histidine (EAA) | 1.05 g | 0.369 g | +185% |
| Alanine | 1.42 g | 0.769 g | +85% |
| Aspartic acid | 2.11 g | 1.50 g | +40% |
| Glutamic acid | 3.45 g | 1.99 g | +74% |
| Glycine (conditionally essential) | 1.26 g | 0.470 g | +168% |
| Proline (conditionally essential) | 1.04 g | 0.748 g | +39% |
| Serine | 0.945 g | 1.29 g | -27% |
| Hydroxyproline | 0.156 g | 0 g | |
| Cysteine | — | 0.425 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.010 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 15.0 mg | 0.900 mg | +1567% |
| Choline from phosphatidylcholine | 81.0 mg | 630 mg | -87% |
| Choline from phosphocholine | 0.800 mg | 1.00 mg | -20% |
| Choline from sphingomyelin | 13.0 mg | 45.0 mg | -71% |
| Free Choline | 1.70 mg | 1.30 mg | +31% |
| Total Choline | 110 mg | 680 mg | -84% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) -95% in Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted Protein +49% in Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted Riboflavin (Vitamin B2) -49% in Pork, cured, ham with natural juices, rump, bone-in, separable lean only, heated, roasted
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