Pork 72% Lean / 28% Fat vs Pork 84% Lean / 16% Fat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pork 84% Lean / 16% Fat has more protein per 100 calories: 8.26 g against 5.8 g.
- Pork 84% Lean / 16% Fat is lighter per 100 g: 218 kcal against 393 kcal.
- Pork 72% Lean / 28% Fat leads in 4 micronutrients, including Polyunsaturated Fat, Monounsaturated Fat, Saturated Fat.
- Pork 84% Lean / 16% Fat leads in 38 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Pork 72% Lean / 28% Fat | Pork 84% Lean / 16% Fat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 5.8 g | 8.26 g |
| Carbs | 0.354 g | 0.202 g |
| Fat | 8.37 g | 7.34 g |
| Vitamins | ||
| Thiamin (B1) | 0.087 mg | 0.152 mg |
| Riboflavin (B2) | 0.124 mg | 0.155 mg |
| Niacin (B3) | 1.91 mg | 2.94 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.293 mg |
| Vitamin B6 | 0.129 mg | 0.253 mg |
| Folate | 0.509 µg | 0.917 µg |
| Vitamin B12 | 0.298 µg | 0.335 µg |
| Choline | 20.3 mg | 28.2 mg |
| Vitamin D | 0.204 µg | 0.183 µg |
| Vitamin E | 0.089 mg | 0.206 mg |
| Minerals | ||
| Calcium | 5.09 mg | 6.88 mg |
| Iron | 0.293 mg | 0.404 mg |
| Magnesium | 4.83 mg | 7.34 mg |
| Phosphorus | 48.9 mg | 73.9 mg |
| Potassium | 71.2 mg | 112 mg |
| Sodium | 23.9 mg | 31.2 mg |
| Zinc | 0.656 mg | 0.876 mg |
| Copper | 0.01 mg | 0.015 mg |
| Manganese | 0.003 mg | 0.005 mg |
| Selenium | 9.67 µg | 13.9 µg |
| Fats | ||
| Polyunsaturated Fat | 2.12 g | 0.94 g |
| Monounsaturated Fat | 7.53 g | 3.06 g |
| Saturated Fat | 2.88 g | 2.26 g |
| Trans Fat | 0.058 g | 0.057 g |
| Cholesterol | 25.4 mg | 31.2 mg |
| Omega-3 (ALA) | 0.053 g | 0.041 g |
| Omega-3 (EPA) | 0.002 g | 0.002 g |
| Omega-3 (DHA) | 0.002 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 0.959 g | 0.844 g |
| Amino Acids | ||
| Histidine | 0.23 g | 0.326 g |
| Isoleucine | 0.265 g | 0.377 g |
| Leucine | 0.463 g | 0.661 g |
| Lysine | 0.499 g | 0.711 g |
| Methionine | 0.155 g | 0.22 g |
| Cystine | 0.067 g | 0.095 g |
| Phenylalanine | 0.247 g | 0.351 g |
| Tyrosine | 0.246 g | 0.35 g |
| Threonine | 0.246 g | 0.35 g |
| Tryptophan | 0.075 g | 0.106 g |
| Valine | 0.293 g | 0.415 g |
| Arginine | 0.379 g | 0.537 g |
| Alanine | 0.344 g | 0.486 g |
| Serine | 0.524 g | 0.743 g |
| Proline | 0.858 g | 1.22 g |
| Glycine | 0.326 g | 0.459 g |
| Aspartic Acid | 0.285 g | 0.405 g |
| Glutamic Acid | 0.233 g | 0.331 g |
Per 100 grams
| Nutrient | Pork 72% Lean / 28% Fat | Pork 84% Lean / 16% Fat |
|---|---|---|
| Calories | 393 kcal | 218 kcal |
| Protein | 22.8 g | 18 g |
| Carbs | 1.39 g | 0.44 g |
| Fat | 32.9 g | 16 g |
| Vitamins | ||
| Thiamin (B1) | 0.341 mg | 0.332 mg |
| Riboflavin (B2) | 0.488 mg | 0.338 mg |
| Niacin (B3) | 7.52 mg | 6.42 mg |
| Pantothenic Acid (B5) | 0.984 mg | 0.639 mg |
| Vitamin B6 | 0.508 mg | 0.551 mg |
| Folate | 2 µg | 2 µg |
| Vitamin B12 | 1.17 µg | 0.73 µg |
| Choline | 79.9 mg | 61.5 mg |
| Vitamin D | 0.8 µg | 0.4 µg |
| Vitamin E | 0.35 mg | 0.45 mg |
| Minerals | ||
| Calcium | 20 mg | 15 mg |
| Iron | 1.15 mg | 0.88 mg |
| Magnesium | 19 mg | 16 mg |
| Phosphorus | 192 mg | 161 mg |
| Potassium | 280 mg | 244 mg |
| Sodium | 94 mg | 68 mg |
| Zinc | 2.58 mg | 1.91 mg |
| Copper | 0.038 mg | 0.032 mg |
| Manganese | 0.013 mg | 0.01 mg |
| Selenium | 38 µg | 30.2 µg |
| Fats | ||
| Polyunsaturated Fat | 8.33 g | 2.05 g |
| Monounsaturated Fat | 29.6 g | 6.68 g |
| Saturated Fat | 11.3 g | 4.93 g |
| Trans Fat | 0.229 g | 0.124 g |
| Cholesterol | 100 mg | 68 mg |
| Omega-3 (ALA) | 0.21 g | 0.089 g |
| Omega-3 (EPA) | 0.007 g | 0.005 g |
| Omega-3 (DHA) | 0.007 g | 0.007 g |
| Omega-6 (Linoleic Acid) | 3.77 g | 1.84 g |
| Amino Acids | ||
| Histidine | 0.902 g | 0.711 g |
| Isoleucine | 1.04 g | 0.822 g |
| Leucine | 1.82 g | 1.44 g |
| Lysine | 1.96 g | 1.55 g |
| Methionine | 0.61 g | 0.48 g |
| Cystine | 0.264 g | 0.208 g |
| Phenylalanine | 0.972 g | 0.766 g |
| Tyrosine | 0.967 g | 0.762 g |
| Threonine | 0.968 g | 0.763 g |
| Tryptophan | 0.295 g | 0.232 g |
| Valine | 1.15 g | 0.905 g |
| Arginine | 1.49 g | 1.17 g |
| Alanine | 1.35 g | 1.06 g |
| Serine | 2.06 g | 1.62 g |
| Proline | 3.37 g | 2.66 g |
| Glycine | 1.28 g | 1 g |
| Aspartic Acid | 1.12 g | 0.883 g |
| Glutamic Acid | 0.916 g | 0.722 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork 72% Lean / 28% Fat and Pork 84% Lean / 16% Fat, including preparation variants and research-cited compound levels, or compare any two foods.