Pork 72% Lean / 28% Fat vs Pork 96% Lean / 4% Fat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pork 96% Lean / 4% Fat has more protein per 100 calories: 17.4 g against 5.8 g.
- Pork 96% Lean / 4% Fat is lighter per 100 g: 121 kcal against 393 kcal.
- Pork 72% Lean / 28% Fat leads in 7 micronutrients, including Vitamin D, Polyunsaturated Fat, Monounsaturated Fat.
- Pork 96% Lean / 4% Fat leads in 40 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Pork 72% Lean / 28% Fat | Pork 96% Lean / 4% Fat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 5.8 g | 17.4 g |
| Carbs | 0.354 g | 0.174 g |
| Fat | 8.37 g | 3.31 g |
| Vitamins | ||
| Thiamin (B1) | 0.087 mg | 0.342 mg |
| Riboflavin (B2) | 0.124 mg | 0.304 mg |
| Niacin (B3) | 1.91 mg | 6.54 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.534 mg |
| Vitamin B6 | 0.129 mg | 0.552 mg |
| Folate | 0.509 µg | 1.65 µg |
| Vitamin B12 | 0.298 µg | 0.529 µg |
| Choline | 20.3 mg | 59.3 mg |
| Vitamin D | 0.204 µg | 0.083 µg |
| Vitamin E | 0.089 mg | 0.24 mg |
| Minerals | ||
| Calcium | 5.09 mg | 12.4 mg |
| Iron | 0.293 mg | 0.711 mg |
| Magnesium | 4.83 mg | 15.7 mg |
| Phosphorus | 48.9 mg | 157 mg |
| Potassium | 71.2 mg | 256 mg |
| Sodium | 23.9 mg | 55.4 mg |
| Zinc | 0.656 mg | 1.6 mg |
| Copper | 0.01 mg | 0.027 mg |
| Manganese | 0.003 mg | 0.008 mg |
| Selenium | 9.67 µg | 28.8 µg |
| Fats | ||
| Polyunsaturated Fat | 2.12 g | 0.545 g |
| Monounsaturated Fat | 7.53 g | 1.56 g |
| Saturated Fat | 2.88 g | 1.17 g |
| Trans Fat | 0.058 g | 0.026 g |
| Cholesterol | 25.4 mg | 48.8 mg |
| Omega-3 (ALA) | 0.053 g | 0.022 g |
| Omega-3 (EPA) | 0.002 g | 0.002 g |
| Omega-3 (DHA) | 0.002 g | 0.006 g |
| Omega-6 (Linoleic Acid) | 0.959 g | 0.452 g |
| Amino Acids | ||
| Histidine | 0.23 g | 0.689 g |
| Isoleucine | 0.265 g | 0.797 g |
| Leucine | 0.463 g | 1.39 g |
| Lysine | 0.499 g | 1.5 g |
| Methionine | 0.155 g | 0.466 g |
| Cystine | 0.067 g | 0.202 g |
| Phenylalanine | 0.247 g | 0.742 g |
| Tyrosine | 0.246 g | 0.738 g |
| Threonine | 0.246 g | 0.74 g |
| Tryptophan | 0.075 g | 0.225 g |
| Valine | 0.293 g | 0.876 g |
| Arginine | 0.379 g | 1.14 g |
| Alanine | 0.344 g | 1.02 g |
| Serine | 0.524 g | 1.57 g |
| Proline | 0.858 g | 2.58 g |
| Glycine | 0.326 g | 0.975 g |
| Aspartic Acid | 0.285 g | 0.86 g |
| Glutamic Acid | 0.233 g | 0.699 g |
Per 100 grams
| Nutrient | Pork 72% Lean / 28% Fat | Pork 96% Lean / 4% Fat |
|---|---|---|
| Calories | 393 kcal | 121 kcal |
| Protein | 22.8 g | 21.1 g |
| Carbs | 1.39 g | 0.21 g |
| Fat | 32.9 g | 4 g |
| Vitamins | ||
| Thiamin (B1) | 0.341 mg | 0.414 mg |
| Riboflavin (B2) | 0.488 mg | 0.368 mg |
| Niacin (B3) | 7.52 mg | 7.91 mg |
| Pantothenic Acid (B5) | 0.984 mg | 0.646 mg |
| Vitamin B6 | 0.508 mg | 0.668 mg |
| Folate | 2 µg | 2 µg |
| Vitamin B12 | 1.17 µg | 0.64 µg |
| Choline | 79.9 mg | 71.7 mg |
| Vitamin D | 0.8 µg | 0.1 µg |
| Vitamin E | 0.35 mg | 0.29 mg |
| Minerals | ||
| Calcium | 20 mg | 15 mg |
| Iron | 1.15 mg | 0.86 mg |
| Magnesium | 19 mg | 19 mg |
| Phosphorus | 192 mg | 190 mg |
| Potassium | 280 mg | 310 mg |
| Sodium | 94 mg | 67 mg |
| Zinc | 2.58 mg | 1.93 mg |
| Copper | 0.038 mg | 0.033 mg |
| Manganese | 0.013 mg | 0.01 mg |
| Selenium | 38 µg | 34.8 µg |
| Fats | ||
| Polyunsaturated Fat | 8.33 g | 0.66 g |
| Monounsaturated Fat | 29.6 g | 1.89 g |
| Saturated Fat | 11.3 g | 1.42 g |
| Trans Fat | 0.229 g | 0.032 g |
| Cholesterol | 100 mg | 59 mg |
| Omega-3 (ALA) | 0.21 g | 0.027 g |
| Omega-3 (EPA) | 0.007 g | 0.003 g |
| Omega-3 (DHA) | 0.007 g | 0.007 g |
| Omega-6 (Linoleic Acid) | 3.77 g | 0.547 g |
| Amino Acids | ||
| Histidine | 0.902 g | 0.834 g |
| Isoleucine | 1.04 g | 0.964 g |
| Leucine | 1.82 g | 1.68 g |
| Lysine | 1.96 g | 1.82 g |
| Methionine | 0.61 g | 0.564 g |
| Cystine | 0.264 g | 0.244 g |
| Phenylalanine | 0.972 g | 0.898 g |
| Tyrosine | 0.967 g | 0.893 g |
| Threonine | 0.968 g | 0.895 g |
| Tryptophan | 0.295 g | 0.272 g |
| Valine | 1.15 g | 1.06 g |
| Arginine | 1.49 g | 1.38 g |
| Alanine | 1.35 g | 1.24 g |
| Serine | 2.06 g | 1.9 g |
| Proline | 3.37 g | 3.12 g |
| Glycine | 1.28 g | 1.18 g |
| Aspartic Acid | 1.12 g | 1.04 g |
| Glutamic Acid | 0.916 g | 0.846 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 96% Lean / 4% Fat, including preparation variants and research-cited compound levels, or compare any two foods.