Pork vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Pork 267
Oil 884
Protein (g)
Pork 25.1
Oil 0
Carbs (g)
Pork 0
Oil 0
Fat (g)
Pork 17.7
Oil 100
Fiber (g)
Pork 0
Oil 0
Quick answers
Which has more protein?
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised — 25.1g vs 0g per 100g.
Which has fewer calories?
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised — 267 vs 884 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised 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 | 267 kcal | 884 kcal | -70% |
| Macronutrients | |||
| Water | 55.0 g | 0 g | |
| Protein | 25.1 g | 0 g | |
| Total lipid (fat) | 17.7 g | 100 g | -82% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.58 g | 15.6 g | -58% |
| Fatty acids, total monounsaturated | 7.99 g | 22.8 g | -65% |
| Fatty acids, total trans | 0.154 g | 0.533 g | -71% |
| Cholesterol | 98.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.501 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.365 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.87 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.29 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.448 mg | 0 mg | |
| Biotin (Vitamin B7) | 0 ug | 0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 102 mg | 0.200 mg | +51050% |
| Vitamin B-12 — Cobalamin | 0.930 ug | 0 ug | |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.120 mg | 8.18 mg | -99% |
| Vitamin D (D2 + D3) | 1.20 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 0 mg | |
| Iron, Fe | 1.75 mg | 0.050 mg | +3400% |
| Magnesium, Mg | 23.0 mg | 0 mg | |
| Phosphorus, P | 208 mg | 0 mg | |
| Potassium, K | 305 mg | 0 mg | |
| Sodium, Na | 58.0 mg | 0 mg | |
| Zinc, Zn | 4.84 mg | 0.010 mg | +48300% |
| Copper, Cu | 0.129 mg | 0 mg | |
| Manganese, Mn | 0.012 mg | 0 mg | |
| Selenium, Se | 42.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1116 kj | 3699 kj | -70% |
| Ash | 0.820 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 | 3.40 mg | 0 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 2.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 8.00 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 mg | 0.900 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | 64.3 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 21.3 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | 47.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 184 ug | -100% |
| 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) | 0.017 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.014 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.223 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 3.99 g | 10.5 g | -62% |
| SFA 17:0 (Margaric acid) | 0.055 g | 0.034 g | +62% |
| SFA 18:0 (Stearic acid) | 2.25 g | 4.43 g | -49% |
| SFA 20:0 (Arachidic acid) | 0.032 g | 0.361 g | -91% |
| SFA 22:0 (Behenic acid) | 0.001 g | 0.366 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.408 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.008 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.44 g | 22.5 g | -67% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 7.34 g | 22.5 g | -67% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.127 g | 0.233 g | -45% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 2.07 g | 57.7 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.81 g | 51.0 g | -96% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.75 g | 50.4 g | -97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.079 g | 6.79 g | -99% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.077 g | 6.79 g | -99% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 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) | 0.072 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.011 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.099 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 | 0.098 g | 0 g | |
| TFA 18:1 t | 0.098 g | 0 g | |
| TFA 18:2 t,t | 0.056 g | 0.533 g | -89% |
| Fatty acids, total trans-polyenoic | 0.056 g | 0.533 g | -89% |
| Stigmasterol | — | 59.0 mg | |
| Campesterol | — | 62.0 mg | |
| Beta-sitosterol | — | 172 mg | |
| Tryptophan (EAA) | 0.264 g | 0 g | |
| Threonine (EAA) | 1.13 g | 0 g | |
| Isoleucine (EAA, BCAA) | 1.23 g | 0 g | |
| Leucine (EAA, BCAA) | 2.14 g | 0 g | |
| Lysine (EAA) | 2.33 g | 0 g | |
| Methionine (EAA) | 0.691 g | 0 g | |
| Cystine (conditionally essential) | 0.289 g | 0 g | |
| Phenylalanine (EAA) | 1.05 g | 0 g | |
| Tyrosine (conditionally essential) | 0.954 g | 0 g | |
| Valine (EAA, BCAA) | 1.31 g | 0 g | |
| Arginine (conditionally essential) | 1.67 g | 0 g | |
| Histidine (EAA) | 1.08 g | 0 g | |
| Alanine | 1.47 g | 0 g | |
| Aspartic acid | 2.45 g | 0 g | |
| Glutamic acid | 4.00 g | 0 g | |
| Glycine (conditionally essential) | 1.13 g | 0 g | |
| Proline (conditionally essential) | 1.01 g | 0 g | |
| Serine | 1.08 g | 0 g | |
| Hydroxyproline | 0.064 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, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised nutrition facts Oil, soybean, salad or cooking nutrition facts Compare other foods →
Dig deeper — biggest differences
Choline, total +51050% in Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised Zinc, Zn +48300% in Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised Iron, Fe +3400% in Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised Vitamin E (alpha-tocopherol) -99% in Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised
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