Pork vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, ground, 72% lean / 28% fat, cooked, pan-broiled is higher in more vitamins & minerals
Calories (kcal)
Pork 377
Pork 632
Protein (g)
Pork 22.6
Pork 9.25
Carbs (g)
Pork 1.08
Pork 0
Fat (g)
Pork 31.4
Pork 65.7
Fiber (g)
Pork 0
Pork 0
Quick answers
Which has more protein?
Pork, ground, 72% lean / 28% fat, cooked, pan-broiled — 22.6g vs 9.25g per 100g.
Which has fewer calories?
Pork, ground, 72% lean / 28% fat, cooked, pan-broiled — 377 vs 632 kcal per 100g.
Which is more nutrient-dense?
Pork, ground, 72% lean / 28% fat, cooked, pan-broiled 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 | 377 kcal | 632 kcal | -40% |
| Macronutrients | |||
| Water | 43.8 g | 24.8 g | +77% |
| Protein | 22.6 g | 9.25 g | +144% |
| Total lipid (fat) | 31.4 g | 65.7 g | -52% |
| Carbohydrate, by difference | 1.08 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.8 g | 22.0 g | -51% |
| Fatty acids, total monounsaturated | 14.4 g | 28.0 g | -49% |
| Fatty acids, total trans | 0.229 g | 0.600 g | -62% |
| Cholesterol | 99.0 mg | 72.0 mg | +38% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.271 mg | 0.160 mg | +69% |
| Riboflavin (Vitamin B2) | 0.488 mg | 0.090 mg | +442% |
| Niacin (Vitamin B3) | 6.85 mg | 2.63 mg | +161% |
| Pantothenic acid (Vitamin B5) | 0.815 mg | 0.430 mg | +90% |
| Vitamin B-6 — Pyridoxine | 0.443 mg | 0.143 mg | +210% |
| Biotin (Vitamin B7) | 4.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 76.1 mg | 31.0 mg | +145% |
| Vitamin B-12 — Cobalamin | 1.11 ug | 0.670 ug | +66% |
| 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) | 0.470 mg | 0.420 mg | +12% |
| Vitamin D (D2 + D3) | 0.800 ug | 1.70 ug | -53% |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 14.0 mg | +43% |
| Iron, Fe | 1.21 mg | 0.260 mg | +365% |
| Magnesium, Mg | 18.0 mg | 6.00 mg | +200% |
| Phosphorus, P | 181 mg | 84.0 mg | +115% |
| Potassium, K | 275 mg | 333 mg | -17% |
| Sodium, Na | 91.0 mg | 47.0 mg | +94% |
| Zinc, Zn | 2.48 mg | 0.600 mg | +313% |
| Copper, Cu | 0.038 mg | 0.067 mg | -43% |
| Manganese, Mn | 0.013 mg | 0 mg | |
| Selenium, Se | 37.9 ug | 9.00 ug | +321% |
| Other Nutrients | |||
| Energy | 1579 kj | 2645 kj | -40% |
| Ash | 1.05 g | 0.510 g | +106% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 0 ug | |
| Betaine | 5.40 mg | 1.20 mg | +350% |
| 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 E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 32.0 IU | 69.0 IU | -54% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.800 ug | 1.70 ug | -53% |
| 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) | 0.024 g | 0.050 g | -52% |
| SFA 12:0 (Lauric acid) | 0.023 g | 0.050 g | -54% |
| SFA 14:0 (Myristic acid) | 0.401 g | 0.829 g | -52% |
| SFA 15:0 (Pentadecanoic acid) | 0.017 g | 0.043 g | -60% |
| SFA 16:0 (Palmitic acid) | 6.75 g | 13.6 g | -50% |
| SFA 17:0 (Margaric acid) | 0.097 g | 0.218 g | -56% |
| SFA 18:0 (Stearic acid) | 3.40 g | 7.07 g | -52% |
| SFA 20:0 (Arachidic acid) | 0.061 g | 0.119 g | -49% |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.016 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.692 g | 1.28 g | -46% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 13.5 g | 26.3 g | -49% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 13.4 g | 25.8 g | -48% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.275 g | 0.477 g | -42% |
| 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 | 4.22 g | 13.2 g | -68% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.75 g | 11.8 g | -68% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.71 g | 11.7 g | -68% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.202 g | 0.588 g | -66% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.202 g | 0.564 g | -64% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.024 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.172 g | 0.445 g | -61% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.033 g | 0.070 g | -53% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.122 g | 0.184 g | -34% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.006 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.025 g | 0.046 g | -46% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.007 g | 0.021 g | -67% |
| Fatty acids, total trans-monoenoic | 0.160 g | 0.468 g | -66% |
| TFA 18:1 t | 0.160 g | 0.468 g | -66% |
| TFA 18:2 t not further defined | — | 0.132 g | |
| TFA 18:2 t,t | 0.040 g | — | |
| Fatty acids, total trans-polyenoic | 0.040 g | 0.132 g | -70% |
| Tryptophan (EAA) | 0.292 g | 0.110 g | +165% |
| Threonine (EAA) | 0.958 g | 0.407 g | +135% |
| Isoleucine (EAA, BCAA) | 1.03 g | 0.438 g | +136% |
| Leucine (EAA, BCAA) | 1.80 g | 0.761 g | +137% |
| Lysine (EAA) | 1.94 g | 0.823 g | +136% |
| Methionine (EAA) | 0.603 g | 0.254 g | +137% |
| Cystine (conditionally essential) | 0.261 g | 0.104 g | +151% |
| Phenylalanine (EAA) | 0.962 g | 0.384 g | +151% |
| Tyrosine (conditionally essential) | 0.957 g | 0.366 g | +161% |
| Valine (EAA, BCAA) | 1.14 g | 0.468 g | +143% |
| Arginine (conditionally essential) | 1.47 g | 0.596 g | +147% |
| Histidine (EAA) | 0.893 g | 0.376 g | +138% |
| Alanine | 1.33 g | 0.530 g | +151% |
| Aspartic acid | 2.04 g | 0.865 g | +135% |
| Glutamic acid | 3.34 g | 1.41 g | +136% |
| Glycine (conditionally essential) | 1.26 g | 0.418 g | +202% |
| Proline (conditionally essential) | 1.11 g | 0.374 g | +197% |
| Serine | 0.906 g | 0.386 g | +135% |
| Hydroxyproline | 0.211 g | 0.032 g | +559% |
| 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, ground, 72% lean / 28% fat, cooked, pan-broiled nutrition facts Pork, fresh, separable fat, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +442% in Pork, ground, 72% lean / 28% fat, cooked, pan-broiled Iron, Fe +365% in Pork, ground, 72% lean / 28% fat, cooked, pan-broiled Selenium, Se +321% in Pork, ground, 72% lean / 28% fat, cooked, pan-broiled Zinc, Zn +313% in Pork, ground, 72% lean / 28% fat, cooked, pan-broiled
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