Pork 72% Lean / 28% Fat vs Pork Composite Of Separable Fat

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Pork 72% Lean / 28% Fat has more protein per 100 calories: 5.8 g against 1.77 g.
Pork 72% Lean / 28% Fat is lighter per 100 g: 393 kcal against 547 kcal.
Pork 72% Lean / 28% Fat leads in 39 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Pork Composite Of Separable Fat leads in 4 micronutrients, including Vitamin D, Saturated Fat, Trans Fat.

Nutrient	Pork 72% Lean / 28% Fat	Pork Composite Of Separable Fat
Calories	100 kcal	100 kcal
Protein	5.8 g	1.77 g
Carbs	0.354 g	0.029 g
Fat	8.37 g	10.3 g
Vitamins
Thiamin (B1)	0.087 mg	0.041 mg
Riboflavin (B2)	0.124 mg	0.022 mg
Niacin (B3)	1.91 mg	0.655 mg
Pantothenic Acid (B5)	0.25 mg	0.103 mg
Vitamin B6	0.129 mg	0.047 mg
Folate	0.509 µg	0 µg
Vitamin B12	0.298 µg	0.263 µg
Choline	20.3 mg	7.35 mg
Vitamin D	0.204 µg	0.274 µg
Vitamin E	0.089 mg	0.026 mg
Minerals
Calcium	5.09 mg	5.31 mg
Iron	0.293 mg	0.118 mg
Magnesium	4.83 mg	1.92 mg
Phosphorus	48.9 mg	25.7 mg
Potassium	71.2 mg	37.1 mg
Sodium	23.9 mg	18.8 mg
Zinc	0.656 mg	0.186 mg
Copper	0.01 mg	0.009 mg
Manganese	0.003 mg	0.001 mg
Selenium	9.67 µg	2.4 µg
Fats
Polyunsaturated Fat	2.12 g	1.47 g
Monounsaturated Fat	7.53 g	4.25 g
Saturated Fat	2.88 g	3.65 g
Trans Fat	0.058 g	0.113 g
Cholesterol	25.4 mg	15 mg
Omega-3 (ALA)	0.053 g	0.062 g
Omega-3 (EPA)	0.002 g	0 g
Omega-3 (DHA)	0.002 g	0 g
Omega-6 (Linoleic Acid)	0.959 g	1.32 g
Amino Acids
Histidine	0.23 g	0.076 g
Isoleucine	0.265 g	0.087 g
Leucine	0.463 g	0.151 g
Lysine	0.499 g	0.164 g
Methionine	0.155 g	0.049 g
Cystine	0.067 g	0.02 g
Phenylalanine	0.247 g	0.074 g
Tyrosine	0.246 g	0.067 g
Threonine	0.246 g	0.079 g
Tryptophan	0.075 g	0.019 g
Valine	0.293 g	0.092 g
Arginine	0.379 g	0.118 g
Alanine	0.344 g	0.104 g
Serine	0.524 g	0.173 g
Proline	0.858 g	0.282 g
Glycine	0.326 g	0.08 g
Aspartic Acid	0.285 g	0.072 g
Glutamic Acid	0.233 g	0.076 g

Nutrient	Pork 72% Lean / 28% Fat	Pork Composite Of Separable Fat
Calories	393 kcal	547 kcal
Protein	22.8 g	9.69 g
Carbs	1.39 g	0.16 g
Fat	32.9 g	56.4 g
Vitamins
Thiamin (B1)	0.341 mg	0.225 mg
Riboflavin (B2)	0.488 mg	0.121 mg
Niacin (B3)	7.52 mg	3.58 mg
Pantothenic Acid (B5)	0.984 mg	0.562 mg
Vitamin B6	0.508 mg	0.255 mg
Folate	2 µg	0 µg
Vitamin B12	1.17 µg	1.44 µg
Choline	79.9 mg	40.2 mg
Vitamin D	0.8 µg	1.5 µg
Vitamin E	0.35 mg	0.14 mg
Minerals
Calcium	20 mg	29 mg
Iron	1.15 mg	0.645 mg
Magnesium	19 mg	10.5 mg
Phosphorus	192 mg	141 mg
Potassium	280 mg	203 mg
Sodium	94 mg	103 mg
Zinc	2.58 mg	1.02 mg
Copper	0.038 mg	0.05 mg
Manganese	0.013 mg	0.007 mg
Selenium	38 µg	13.1 µg
Fats
Polyunsaturated Fat	8.33 g	8.01 g
Monounsaturated Fat	29.6 g	23.2 g
Saturated Fat	11.3 g	20 g
Trans Fat	0.229 g	0.617 g
Cholesterol	100 mg	82 mg
Omega-3 (ALA)	0.21 g	0.339 g
Omega-3 (EPA)	0.007 g	0 g
Omega-3 (DHA)	0.007 g	0 g
Omega-6 (Linoleic Acid)	3.77 g	7.2 g
Amino Acids
Histidine	0.902 g	0.417 g
Isoleucine	1.04 g	0.476 g
Leucine	1.82 g	0.823 g
Lysine	1.96 g	0.896 g
Methionine	0.61 g	0.266 g
Cystine	0.264 g	0.112 g
Phenylalanine	0.972 g	0.406 g
Tyrosine	0.967 g	0.368 g
Threonine	0.968 g	0.434 g
Tryptophan	0.295 g	0.102 g
Valine	1.15 g	0.504 g
Arginine	1.49 g	0.643 g
Alanine	1.35 g	0.567 g
Serine	2.06 g	0.945 g
Proline	3.37 g	1.54 g
Glycine	1.28 g	0.435 g
Aspartic Acid	1.12 g	0.391 g
Glutamic Acid	0.916 g	0.418 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork 72% Lean / 28% Fat and Pork Composite Of Separable Fat, including preparation variants and research-cited compound levels, or compare any two foods.