Pork vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Pork, fresh, backribs, separable lean and fat, raw is higher in more vitamins & minerals

Calories (kcal)

Pork 224
Oil 884

Protein (g)

Pork 19.1
Oil 0

Carbs (g)

Pork 0
Oil 0

Fat (g)

Pork 16.3
Oil 100

Fiber (g)

Pork 0
Oil 0

Quick answers

Which has more protein?

Pork, fresh, backribs, separable lean and fat, raw — 19.1g vs 0g per 100g.

Which has fewer calories?

Pork, fresh, backribs, separable lean and fat, raw — 224 vs 884 kcal per 100g.

Which is more nutrient-dense?

Pork, fresh, backribs, separable lean and 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 Pork Oil
Energy
Energy 224 kcal 884 kcal
Macronutrients
Water 63.5 g 0 g
Protein 19.1 g 0 g
Total lipid (fat) 16.3 g 100 g
Carbohydrate, by difference 0 g 0 g
Fiber, total dietary 0 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 5.78 g 7.76 g
Fatty acids, total monounsaturated 6.86 g 61.2 g
Fatty acids, total trans 0.141 g 1.77 g
Cholesterol 69.0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.457 mg 0 mg
Riboflavin (Vitamin B2) 0.305 mg 0 mg
Niacin (Vitamin B3) 6.78 mg 0 mg
Pantothenic acid (Vitamin B5) 0.818 mg 0 mg
Vitamin B-6 — Pyridoxine 0.422 mg 0 mg
Biotin (Vitamin B7) 0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 65.5 mg 0.200 mg
Vitamin B-12 — Cobalamin 0.560 ug 0 ug
Vitamin A, RAE 7.00 ug 0 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0.240 mg 17.5 mg
Vitamin D (D2 + D3) 1.10 ug —
Minerals
Calcium, Ca 31.0 mg 0 mg
Iron, Fe 0.760 mg 0 mg
Magnesium, Mg 16.0 mg 0 mg
Phosphorus, P 154 mg 0 mg
Potassium, K 247 mg 0 mg
Sodium, Na 87.0 mg 0 mg
Zinc, Zn 2.54 mg 0 mg
Copper, Cu 0.091 mg 0 mg
Manganese, Mn 0.008 mg 0 mg
Selenium, Se 30.7 ug 0 ug
Other Nutrients
Energy 936 kj 3699 kj
Ash 1.03 g 0 g
Total Sugars 0 g 0 g
Folic acid (Vitamin B9 — synthetic) 0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 0 ug 0 ug
Betaine 2.50 mg —
Vitamin B-12, added 0 ug 0 ug
Retinol 7.00 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 22.0 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 0 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin D (D2 + D3 — total) 42.0 IU —
Vitamin D3 — Cholecalciferol (animal / sunlight source) 1.10 ug —
Vitamin K1 — Phylloquinone 0 ug 71.3 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) 0.016 g 0 g
SFA 12:0 (Lauric acid) 0.014 g 0.037 g
SFA 14:0 (Myristic acid) 0.210 g 0.066 g
SFA 15:0 (Pentadecanoic acid) 0.009 g 0.037 g
SFA 16:0 (Palmitic acid) 3.55 g 4.19 g
SFA 17:0 (Margaric acid) 0.055 g 0.057 g
SFA 18:0 (Stearic acid) 1.90 g 2.31 g
SFA 20:0 (Arachidic acid) 0.026 g 0.727 g
SFA 22:0 (Behenic acid) 0 g 0.336 g
SFA 24:0 (Lignoceric acid) 0.001 g —
MUFA 14:1 (Myristoleic acid) 0.002 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.342 g 0.284 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) — 0.284 g
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 6.41 g 59.8 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 6.31 g 59.5 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.107 g 1.08 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0 g —
Fatty acids, total polyunsaturated 2.68 g 26.4 g
PUFA 18:2 (Omega-6, Linoleic acid) 2.37 g 18.8 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 2.34 g 18.6 g
PUFA 18:2 i — 0.190 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.110 g 7.64 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.098 g 6.34 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:3i 0.012 g 1.29 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.092 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0.011 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.080 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) 0.013 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.002 g 0 g
Fatty acids, total trans-monoenoic 0.101 g 0.286 g
TFA 18:1 t 0.101 g 0.286 g
TFA 18:2 t not further defined 0.027 g —
Fatty acids, total trans-polyenoic 0.039 g 1.49 g
Tryptophan (EAA) 0.221 g —
Threonine (EAA) 0.818 g —
Isoleucine (EAA, BCAA) 0.880 g —
Leucine (EAA, BCAA) 1.53 g —
Lysine (EAA) 1.65 g —
Methionine (EAA) 0.510 g —
Cystine (conditionally essential) 0.210 g —
Phenylalanine (EAA) 0.773 g —
Tyrosine (conditionally essential) 0.737 g —
Valine (EAA, BCAA) 0.940 g —
Arginine (conditionally essential) 1.20 g —
Histidine (EAA) 0.756 g —
Alanine 1.07 g —
Aspartic acid 1.74 g —
Glutamic acid 2.84 g —
Glycine (conditionally essential) 0.840 g —
Proline (conditionally essential) 0.752 g —
Serine 0.776 g —
Hydroxyproline 0.065 g —
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 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.

Pork, fresh, backribs, separable lean and fat, raw nutrition facts Oil, industrial, canola for salads, woks and light frying nutrition facts Compare other foods →

Dig deeper — biggest differences

Choline, total +32650% in Pork, fresh, backribs, separable lean and fat, raw Vitamin E (alpha-tocopherol) -99% in Pork, fresh, backribs, separable lean and fat, raw

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