Pork vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, separable fat, cooked is higher in more vitamins & minerals
Calories (kcal)
Pork 626
Pork 632
Protein (g)
Pork 7.06
Pork 9.25
Carbs (g)
Pork 0
Pork 0
Fat (g)
Pork 66.1
Pork 65.7
Fiber (g)
Pork 0
Pork 0
Quick answers
Which has more protein?
Pork, fresh, separable fat, raw — 9.25g vs 7.06g per 100g.
Which has fewer calories?
Pork, fresh, separable fat, cooked — 626 vs 632 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, separable fat, 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 | 626 kcal | 632 kcal | -1% |
| Macronutrients | |||
| Water | 26.3 g | 24.8 g | +6% |
| Protein | 7.06 g | 9.25 g | -24% |
| Total lipid (fat) | 66.1 g | 65.7 g | +1% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 23.9 g | 22.0 g | +9% |
| Fatty acids, total monounsaturated | 29.0 g | 28.0 g | +3% |
| Fatty acids, total trans | 0.475 g | 0.600 g | -21% |
| Cholesterol | 79.0 mg | 72.0 mg | +10% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.210 mg | 0.160 mg | +31% |
| Riboflavin (Vitamin B2) | 0.200 mg | 0.090 mg | +122% |
| Niacin (Vitamin B3) | 3.12 mg | 2.63 mg | +19% |
| Pantothenic acid (Vitamin B5) | 0.510 mg | 0.430 mg | +19% |
| Vitamin B-6 — Pyridoxine | 0.192 mg | 0.143 mg | +34% |
| Biotin (Vitamin B7) | 0 ug | 0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.9 mg | 31.0 mg | +6% |
| Vitamin B-12 — Cobalamin | 0.540 ug | 0.670 ug | -19% |
| Vitamin A, RAE | 24.0 ug | 26.0 ug | -8% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 0.420 mg | -100% |
| Vitamin D (D2 + D3) | 1.80 ug | 1.70 ug | +6% |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 14.0 mg | +57% |
| Iron, Fe | 0.460 mg | 0.260 mg | +77% |
| Magnesium, Mg | 9.00 mg | 6.00 mg | +50% |
| Phosphorus, P | 109 mg | 84.0 mg | +30% |
| Potassium, K | 125 mg | 333 mg | -62% |
| Sodium, Na | 56.0 mg | 47.0 mg | +19% |
| Zinc, Zn | 0.750 mg | 0.600 mg | +25% |
| Copper, Cu | 0.090 mg | 0.067 mg | +34% |
| Manganese, Mn | 0.003 mg | 0 mg | |
| Selenium, Se | 11.5 ug | 9.00 ug | +28% |
| Other Nutrients | |||
| Energy | 2621 kj | 2645 kj | -1% |
| Ash | 0.420 g | 0.510 g | -18% |
| 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 | 1.90 mg | 2.40 mg | -21% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 24.0 ug | 26.0 ug | -8% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 80.0 IU | 86.0 IU | -7% |
| 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) | 72.0 IU | 69.0 IU | +4% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.80 ug | 1.70 ug | +6% |
| 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) | 0.055 g | 0.050 g | +10% |
| SFA 12:0 (Lauric acid) | 0.053 g | 0.050 g | +6% |
| SFA 14:0 (Myristic acid) | 0.893 g | 0.829 g | +8% |
| SFA 15:0 (Pentadecanoic acid) | 0.040 g | 0.043 g | -7% |
| SFA 16:0 (Palmitic acid) | 14.9 g | 13.6 g | +10% |
| SFA 17:0 (Margaric acid) | 0.234 g | 0.218 g | +7% |
| SFA 18:0 (Stearic acid) | 7.56 g | 7.07 g | +7% |
| SFA 20:0 (Arachidic acid) | 0.121 g | 0.119 g | +2% |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 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) | 1.39 g | 1.28 g | +9% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 27.1 g | 26.3 g | +3% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 26.7 g | 25.8 g | +3% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.499 g | 0.477 g | +5% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 11.5 g | 13.2 g | -12% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.4 g | 11.8 g | -12% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 10.3 g | 11.7 g | -12% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.438 g | 0.588 g | -26% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.416 g | 0.564 g | -26% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.022 g | 0.024 g | -8% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.418 g | 0.445 g | -6% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.059 g | 0.070 g | -16% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.177 g | 0.184 g | -4% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.040 g | 0.046 g | -13% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.016 g | 0.021 g | -24% |
| Fatty acids, total trans-monoenoic | 0.385 g | 0.468 g | -18% |
| TFA 18:1 t | 0.385 g | 0.468 g | -18% |
| TFA 18:2 t not further defined | 0.090 g | 0.132 g | -32% |
| Fatty acids, total trans-polyenoic | 0.090 g | 0.132 g | -32% |
| Tryptophan (EAA) | 0.084 g | 0.110 g | -24% |
| Threonine (EAA) | 0.311 g | 0.407 g | -24% |
| Isoleucine (EAA, BCAA) | 0.334 g | 0.438 g | -24% |
| Leucine (EAA, BCAA) | 0.581 g | 0.761 g | -24% |
| Lysine (EAA) | 0.628 g | 0.823 g | -24% |
| Methionine (EAA) | 0.194 g | 0.254 g | -24% |
| Cystine (conditionally essential) | 0.080 g | 0.104 g | -23% |
| Phenylalanine (EAA) | 0.293 g | 0.384 g | -24% |
| Tyrosine (conditionally essential) | 0.280 g | 0.366 g | -23% |
| Valine (EAA, BCAA) | 0.357 g | 0.468 g | -24% |
| Arginine (conditionally essential) | 0.455 g | 0.596 g | -24% |
| Histidine (EAA) | 0.287 g | 0.376 g | -24% |
| Alanine | 0.405 g | 0.530 g | -24% |
| Aspartic acid | 0.661 g | 0.865 g | -24% |
| Glutamic acid | 1.08 g | 1.41 g | -24% |
| Glycine (conditionally essential) | 0.319 g | 0.418 g | -24% |
| Proline (conditionally essential) | 0.286 g | 0.374 g | -24% |
| Serine | 0.295 g | 0.386 g | -24% |
| Hydroxyproline | 0.025 g | 0.032 g | -22% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 6.00 mg | 5.70 mg | +5% |
| Choline from phosphatidylcholine | 20.0 mg | 14.0 mg | +43% |
| Choline from phosphocholine | 0.400 mg | 0.600 mg | -33% |
| Choline from sphingomyelin | 5.20 mg | 3.60 mg | +44% |
| Free Choline | 1.60 mg | 1.50 mg | +7% |
| Total Choline | 33.0 mg | 25.0 mg | +32% |
* 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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