Pork vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, composite of separable fat, with added solution, cooked is higher in more vitamins & minerals
Calories (kcal)
Pork 585
Pork 632
Protein (g)
Pork 10.1
Pork 9.25
Carbs (g)
Pork 0.320
Pork 0
Fat (g)
Pork 60.4
Pork 65.7
Fiber (g)
Pork 0
Pork 0
Quick answers
Which has more protein?
Pork, fresh, composite of separable fat, with added solution, cooked — 10.1g vs 9.25g per 100g.
Which has fewer calories?
Pork, fresh, composite of separable fat, with added solution, cooked — 585 vs 632 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, composite of separable fat, with added solution, cooked 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 | 585 kcal | 632 kcal | -7% |
| Macronutrients | |||
| Water | 28.3 g | 24.8 g | +14% |
| Protein | 10.1 g | 9.25 g | +9% |
| Total lipid (fat) | 60.4 g | 65.7 g | -8% |
| Carbohydrate, by difference | 0.320 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 21.4 g | 22.0 g | -3% |
| Fatty acids, total monounsaturated | 24.9 g | 28.0 g | -11% |
| Fatty acids, total trans | 0.656 g | 0.600 g | +9% |
| Cholesterol | 81.0 mg | 72.0 mg | +13% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.246 mg | 0.160 mg | +54% |
| Riboflavin (Vitamin B2) | 0.139 mg | 0.090 mg | +54% |
| Niacin (Vitamin B3) | 3.93 mg | 2.63 mg | +49% |
| Pantothenic acid (Vitamin B5) | 0.513 mg | 0.430 mg | +19% |
| Vitamin B-6 — Pyridoxine | 0.234 mg | 0.143 mg | +64% |
| Biotin (Vitamin B7) | 0 ug | 0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 46.0 mg | 31.0 mg | +48% |
| Vitamin B-12 — Cobalamin | 1.40 ug | 0.670 ug | +109% |
| Vitamin A, RAE | 0 ug | 26.0 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 0.420 mg | -43% |
| Vitamin D (D2 + D3) | 1.50 ug | 1.70 ug | -12% |
| Minerals | |||
| Calcium, Ca | 36.0 mg | 14.0 mg | +157% |
| Iron, Fe | 0.820 mg | 0.260 mg | +215% |
| Magnesium, Mg | 12.0 mg | 6.00 mg | +100% |
| Phosphorus, P | 160 mg | 84.0 mg | +90% |
| Potassium, K | 214 mg | 333 mg | -36% |
| Sodium, Na | 125 mg | 47.0 mg | +166% |
| Zinc, Zn | 1.13 mg | 0.600 mg | +88% |
| Copper, Cu | 0.045 mg | 0.067 mg | -33% |
| Manganese, Mn | 0.007 mg | 0 mg | |
| Selenium, Se | 15.1 ug | 9.00 ug | +68% |
| Other Nutrients | |||
| Energy | 2449 kj | 2645 kj | -7% |
| Ash | 0.930 g | 0.510 g | +82% |
| 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 | 2.00 mg | 1.20 mg | +67% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 26.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 86.0 IU | -100% |
| 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) | 61.0 IU | 69.0 IU | -12% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.50 ug | 1.70 ug | -12% |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 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) | 0.044 g | 0.050 g | -12% |
| SFA 12:0 (Lauric acid) | 0.044 g | 0.050 g | -12% |
| SFA 14:0 (Myristic acid) | 0.745 g | 0.829 g | -10% |
| SFA 15:0 (Pentadecanoic acid) | 0.036 g | 0.043 g | -16% |
| SFA 16:0 (Palmitic acid) | 12.9 g | 13.6 g | -5% |
| SFA 17:0 (Margaric acid) | 0.224 g | 0.218 g | +3% |
| SFA 18:0 (Stearic acid) | 7.29 g | 7.07 g | +3% |
| SFA 20:0 (Arachidic acid) | — | 0.119 g | |
| SFA 22:0 (Behenic acid) | 0.005 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.013 g | 0.016 g | -19% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.12 g | 1.28 g | -13% |
| MUFA 17:1 (Heptadecenoic acid) | 0.088 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 23.3 g | 26.3 g | -11% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 22.8 g | 25.8 g | -12% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.416 g | 0.477 g | -13% |
| 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 | 8.49 g | 13.2 g | -36% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.62 g | 11.8 g | -36% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 7.41 g | 11.7 g | -37% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.380 g | 0.588 g | -35% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.362 g | 0.564 g | -36% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.018 g | 0.024 g | -25% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.297 g | 0.445 g | -33% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.051 g | 0.070 g | -27% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.138 g | 0.184 g | -25% |
| 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 | 0.046 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.021 g | -100% |
| Fatty acids, total trans-monoenoic | 0.445 g | 0.468 g | -5% |
| TFA 18:1 t | 0.445 g | 0.468 g | -5% |
| TFA 18:2 t not further defined | — | 0.132 g | |
| TFA 18:2 t,t | 0.211 g | — | |
| Fatty acids, total trans-polyenoic | — | 0.132 g | |
| Tryptophan (EAA) | 0.106 g | 0.110 g | -4% |
| Threonine (EAA) | 0.451 g | 0.407 g | +11% |
| Isoleucine (EAA, BCAA) | 0.495 g | 0.438 g | +13% |
| Leucine (EAA, BCAA) | 0.857 g | 0.761 g | +13% |
| Lysine (EAA) | 0.933 g | 0.823 g | +13% |
| Methionine (EAA) | 0.277 g | 0.254 g | +9% |
| Cystine (conditionally essential) | 0.116 g | 0.104 g | +12% |
| Phenylalanine (EAA) | 0.423 g | 0.384 g | +10% |
| Tyrosine (conditionally essential) | 0.383 g | 0.366 g | +5% |
| Valine (EAA, BCAA) | 0.525 g | 0.468 g | +12% |
| Arginine (conditionally essential) | 0.669 g | 0.596 g | +12% |
| Histidine (EAA) | 0.434 g | 0.376 g | +15% |
| Alanine | 0.590 g | 0.530 g | +11% |
| Aspartic acid | 0.984 g | 0.865 g | +14% |
| Glutamic acid | 1.61 g | 1.41 g | +14% |
| Glycine (conditionally essential) | 0.453 g | 0.418 g | +8% |
| Proline (conditionally essential) | 0.407 g | 0.374 g | +9% |
| Serine | 0.435 g | 0.386 g | +13% |
| Hydroxyproline | 0.026 g | 0.032 g | -19% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | — | 5.70 mg | |
| Choline from phosphatidylcholine | — | 14.0 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 3.60 mg | |
| Free Choline | — | 1.50 mg | |
| Total Choline | — | 25.0 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, composite of separable fat, with added solution, cooked nutrition facts Pork, fresh, separable fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +215% in Pork, fresh, composite of separable fat, with added solution, cooked Sodium, Na +166% in Pork, fresh, composite of separable fat, with added solution, cooked Calcium, Ca +157% in Pork, fresh, composite of separable fat, with added solution, cooked Vitamin B-12 — Cobalamin +109% in Pork, fresh, composite of separable fat, with added solution, cooked
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.