Pork 72% Lean / 28% Fat vs Pork Loin
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pork Loin has more protein per 100 calories: 12.9 g against 5.8 g.
- Pork Loin is lighter per 100 g: 208 kcal against 393 kcal.
- Pork 72% Lean / 28% Fat leads in 8 micronutrients, including Polyunsaturated Fat, Monounsaturated Fat, Saturated Fat.
- Pork Loin leads in 39 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Pork 72% Lean / 28% Fat | Pork Loin |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 5.8 g | 12.9 g |
| Carbs | 0.354 g | 0.012 g |
| Fat | 8.37 g | 5.08 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.757 µg |
| Thiamin (B1) | 0.087 mg | 0.325 mg |
| Riboflavin (B2) | 0.124 mg | 0.162 mg |
| Niacin (B3) | 1.91 mg | 3.49 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.558 mg |
| Vitamin B6 | 0.129 mg | 0.265 mg |
| Folate | 0.509 µg | 0.517 µg |
| Vitamin B12 | 0.298 µg | 0.353 µg |
| Choline | 20.3 mg | 41.7 mg |
| Vitamin C | 0 mg | 0.042 mg |
| Vitamin D | 0.204 µg | 0.323 µg |
| Vitamin E | 0.089 mg | 0.082 mg |
| Minerals | ||
| Calcium | 5.09 mg | 7.27 mg |
| Iron | 0.293 mg | 0.441 mg |
| Magnesium | 4.83 mg | 11.6 mg |
| Phosphorus | 48.9 mg | 120 mg |
| Potassium | 71.2 mg | 188 mg |
| Sodium | 23.9 mg | 38 mg |
| Zinc | 0.656 mg | 1.27 mg |
| Copper | 0.01 mg | 0.041 mg |
| Manganese | 0.003 mg | 0.006 mg |
| Selenium | 9.67 µg | 20 µg |
| Iodine | 0 µg | 0.757 µg |
| Fats | ||
| Polyunsaturated Fat | 2.12 g | 0.649 g |
| Monounsaturated Fat | 7.53 g | 2.12 g |
| Saturated Fat | 2.88 g | 1.78 g |
| Trans Fat | 0.058 g | 0.029 g |
| Cholesterol | 25.4 mg | 38.8 mg |
| Omega-3 (ALA) | 0.053 g | 0.02 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.002 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.959 g | 0.57 g |
| Amino Acids | ||
| Histidine | 0.23 g | 0.53 g |
| Isoleucine | 0.265 g | 0.614 g |
| Leucine | 0.463 g | 1.06 g |
| Lysine | 0.499 g | 1.16 g |
| Methionine | 0.155 g | 0.351 g |
| Cystine | 0.067 g | 0.15 g |
| Phenylalanine | 0.247 g | 0.532 g |
| Tyrosine | 0.246 g | 0.492 g |
| Threonine | 0.246 g | 0.573 g |
| Tryptophan | 0.075 g | 0.15 g |
| Valine | 0.293 g | 0.666 g |
| Arginine | 0.379 g | 0.831 g |
| Alanine | 0.344 g | 0.745 g |
| Serine | 0.524 g | 1.22 g |
| Proline | 0.858 g | 2 g |
| Glycine | 0.326 g | 0.587 g |
| Aspartic Acid | 0.285 g | 0.52 g |
| Glutamic Acid | 0.233 g | 0.542 g |
Per 100 grams
| Nutrient | Pork 72% Lean / 28% Fat | Pork Loin |
|---|---|---|
| Calories | 393 kcal | 208 kcal |
| Protein | 22.8 g | 26.8 g |
| Carbs | 1.39 g | 0.024 g |
| Fat | 32.9 g | 10.6 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.58 µg |
| Thiamin (B1) | 0.341 mg | 0.677 mg |
| Riboflavin (B2) | 0.488 mg | 0.337 mg |
| Niacin (B3) | 7.52 mg | 7.27 mg |
| Pantothenic Acid (B5) | 0.984 mg | 1.16 mg |
| Vitamin B6 | 0.508 mg | 0.552 mg |
| Folate | 2 µg | 1.08 µg |
| Vitamin B12 | 1.17 µg | 0.735 µg |
| Choline | 79.9 mg | 86.8 mg |
| Vitamin C | 0 mg | 0.088 mg |
| Vitamin D | 0.8 µg | 0.673 µg |
| Vitamin E | 0.35 mg | 0.17 mg |
| Minerals | ||
| Calcium | 20 mg | 15.2 mg |
| Iron | 1.15 mg | 0.919 mg |
| Magnesium | 19 mg | 24.2 mg |
| Phosphorus | 192 mg | 249 mg |
| Potassium | 280 mg | 392 mg |
| Sodium | 94 mg | 79.2 mg |
| Zinc | 2.58 mg | 2.66 mg |
| Copper | 0.038 mg | 0.086 mg |
| Manganese | 0.013 mg | 0.013 mg |
| Selenium | 38 µg | 41.8 µg |
| Iodine | 0 µg | 1.58 µg |
| Fats | ||
| Polyunsaturated Fat | 8.33 g | 1.35 g |
| Monounsaturated Fat | 29.6 g | 4.42 g |
| Saturated Fat | 11.3 g | 3.71 g |
| Trans Fat | 0.229 g | 0.061 g |
| Cholesterol | 100 mg | 80.8 mg |
| Omega-3 (ALA) | 0.21 g | 0.041 g |
| Omega-3 (EPA) | 0.007 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 3.77 g | 1.19 g |
| Amino Acids | ||
| Histidine | 0.902 g | 1.11 g |
| Isoleucine | 1.04 g | 1.28 g |
| Leucine | 1.82 g | 2.22 g |
| Lysine | 1.96 g | 2.42 g |
| Methionine | 0.61 g | 0.731 g |
| Cystine | 0.264 g | 0.312 g |
| Phenylalanine | 0.972 g | 1.11 g |
| Tyrosine | 0.967 g | 1.03 g |
| Threonine | 0.968 g | 1.2 g |
| Tryptophan | 0.295 g | 0.312 g |
| Valine | 1.15 g | 1.39 g |
| Arginine | 1.49 g | 1.73 g |
| Alanine | 1.35 g | 1.55 g |
| Serine | 2.06 g | 2.54 g |
| Proline | 3.37 g | 4.17 g |
| Glycine | 1.28 g | 1.22 g |
| Aspartic Acid | 1.12 g | 1.08 g |
| Glutamic Acid | 0.916 g | 1.13 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 Loin, including preparation variants and research-cited compound levels, or compare any two foods.