Pork 72% Lean / 28% Fat vs Pork Shoulder
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pork Shoulder has more protein per 100 calories: 9.32 g against 5.8 g.
- Pork Shoulder is lighter per 100 g: 261 kcal against 393 kcal.
- Pork 72% Lean / 28% Fat leads in 7 micronutrients, including Polyunsaturated Fat, Monounsaturated Fat, Trans Fat.
- Pork Shoulder leads in 35 micronutrients, including Vitamin A, Thiamin (B1), Folate.
Per 100 calories
| Nutrient | Pork 72% Lean / 28% Fat | Pork Shoulder |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 5.8 g | 9.32 g |
| Carbs | 0.354 g | 0 g |
| Fat | 8.37 g | 6.68 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.701 µg |
| Thiamin (B1) | 0.087 mg | 0.259 mg |
| Riboflavin (B2) | 0.124 mg | 0.135 mg |
| Niacin (B3) | 1.91 mg | 1.63 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.263 mg |
| Vitamin B6 | 0.129 mg | 0.129 mg |
| Folate | 0.509 µg | 2.04 µg |
| Vitamin B12 | 0.298 µg | 0.331 µg |
| Choline | 20.3 mg | 31.5 mg |
| Vitamin C | 0 mg | 0.21 mg |
| Vitamin D | 0.204 µg | 0.436 µg |
| Vitamin E | 0.089 mg | 0.083 mg |
| Minerals | ||
| Calcium | 5.09 mg | 7.97 mg |
| Iron | 0.293 mg | 0.538 mg |
| Magnesium | 4.83 mg | 7.59 mg |
| Phosphorus | 48.9 mg | 85.5 mg |
| Potassium | 71.2 mg | 135 mg |
| Sodium | 23.9 mg | 28.6 mg |
| Zinc | 0.656 mg | 1.5 mg |
| Copper | 0.01 mg | 0.046 mg |
| Manganese | 0.003 mg | 0.01 mg |
| Selenium | 9.67 µg | 13.6 µg |
| Iodine | 0 µg | 0.701 µg |
| Fats | ||
| Polyunsaturated Fat | 2.12 g | 0.631 g |
| Monounsaturated Fat | 7.53 g | 2.99 g |
| Saturated Fat | 2.88 g | 2.42 g |
| Trans Fat | 0.058 g | 0 g |
| Cholesterol | 25.4 mg | 34.4 mg |
| Omega-3 (ALA) | 0.053 g | 0 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.002 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.959 g | 0.556 g |
| Amino Acids | ||
| Histidine | 0.23 g | 0.362 g |
| Isoleucine | 0.265 g | 0.429 g |
| Leucine | 0.463 g | 0.742 g |
| Lysine | 0.499 g | 0.833 g |
| Methionine | 0.155 g | 0.242 g |
| Cystine | 0.067 g | 0.117 g |
| Phenylalanine | 0.247 g | 0.37 g |
| Tyrosine | 0.246 g | 0.318 g |
| Threonine | 0.246 g | 0.421 g |
| Tryptophan | 0.075 g | 0.115 g |
| Valine | 0.293 g | 0.501 g |
| Arginine | 0.379 g | 0.589 g |
| Alanine | 0.344 g | 0.547 g |
| Serine | 0.524 g | 0.856 g |
| Proline | 0.858 g | 1.43 g |
| Glycine | 0.326 g | 0.486 g |
| Aspartic Acid | 0.285 g | 0.398 g |
| Glutamic Acid | 0.233 g | 0.385 g |
Per 100 grams
| Nutrient | Pork 72% Lean / 28% Fat | Pork Shoulder |
|---|---|---|
| Calories | 393 kcal | 261 kcal |
| Protein | 22.8 g | 24.4 g |
| Carbs | 1.39 g | 0 g |
| Fat | 32.9 g | 17.5 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.83 µg |
| Thiamin (B1) | 0.341 mg | 0.678 mg |
| Riboflavin (B2) | 0.488 mg | 0.352 mg |
| Niacin (B3) | 7.52 mg | 4.25 mg |
| Pantothenic Acid (B5) | 0.984 mg | 0.687 mg |
| Vitamin B6 | 0.508 mg | 0.338 mg |
| Folate | 2 µg | 5.33 µg |
| Vitamin B12 | 1.17 µg | 0.865 µg |
| Choline | 79.9 mg | 82.4 mg |
| Vitamin C | 0 mg | 0.55 mg |
| Vitamin D | 0.8 µg | 1.14 µg |
| Vitamin E | 0.35 mg | 0.218 mg |
| Minerals | ||
| Calcium | 20 mg | 20.8 mg |
| Iron | 1.15 mg | 1.41 mg |
| Magnesium | 19 mg | 19.8 mg |
| Phosphorus | 192 mg | 223 mg |
| Potassium | 280 mg | 352 mg |
| Sodium | 94 mg | 74.7 mg |
| Zinc | 2.58 mg | 3.93 mg |
| Copper | 0.038 mg | 0.119 mg |
| Manganese | 0.013 mg | 0.025 mg |
| Selenium | 38 µg | 35.6 µg |
| Iodine | 0 µg | 1.83 µg |
| Fats | ||
| Polyunsaturated Fat | 8.33 g | 1.65 g |
| Monounsaturated Fat | 29.6 g | 7.82 g |
| Saturated Fat | 11.3 g | 6.32 g |
| Trans Fat | 0.229 g | 0 g |
| Cholesterol | 100 mg | 90 mg |
| Omega-3 (ALA) | 0.21 g | 0 g |
| Omega-3 (EPA) | 0.007 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 3.77 g | 1.45 g |
| Amino Acids | ||
| Histidine | 0.902 g | 0.947 g |
| Isoleucine | 1.04 g | 1.12 g |
| Leucine | 1.82 g | 1.94 g |
| Lysine | 1.96 g | 2.18 g |
| Methionine | 0.61 g | 0.633 g |
| Cystine | 0.264 g | 0.306 g |
| Phenylalanine | 0.972 g | 0.966 g |
| Tyrosine | 0.967 g | 0.832 g |
| Threonine | 0.968 g | 1.1 g |
| Tryptophan | 0.295 g | 0.301 g |
| Valine | 1.15 g | 1.31 g |
| Arginine | 1.49 g | 1.54 g |
| Alanine | 1.35 g | 1.43 g |
| Serine | 2.06 g | 2.24 g |
| Proline | 3.37 g | 3.75 g |
| Glycine | 1.28 g | 1.27 g |
| Aspartic Acid | 1.12 g | 1.04 g |
| Glutamic Acid | 0.916 g | 1.01 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 Shoulder, including preparation variants and research-cited compound levels, or compare any two foods.