Pork 84% Lean / 16% 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 8.26 g.
- Pork 84% Lean / 16% Fat leads in 10 micronutrients, including Folate, Vitamin E, Polyunsaturated Fat.
- Pork Loin leads in 34 micronutrients, including Vitamin A, Thiamin (B1), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Pork 84% Lean / 16% Fat | Pork Loin |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.26 g | 12.9 g |
| Carbs | 0.202 g | 0.012 g |
| Fat | 7.34 g | 5.08 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.757 µg |
| Thiamin (B1) | 0.152 mg | 0.325 mg |
| Riboflavin (B2) | 0.155 mg | 0.162 mg |
| Niacin (B3) | 2.94 mg | 3.49 mg |
| Pantothenic Acid (B5) | 0.293 mg | 0.558 mg |
| Vitamin B6 | 0.253 mg | 0.265 mg |
| Folate | 0.917 µg | 0.517 µg |
| Vitamin B12 | 0.335 µg | 0.353 µg |
| Choline | 28.2 mg | 41.7 mg |
| Vitamin C | 0 mg | 0.042 mg |
| Vitamin D | 0.183 µg | 0.323 µg |
| Vitamin E | 0.206 mg | 0.082 mg |
| Minerals | ||
| Calcium | 6.88 mg | 7.27 mg |
| Iron | 0.404 mg | 0.441 mg |
| Magnesium | 7.34 mg | 11.6 mg |
| Phosphorus | 73.9 mg | 120 mg |
| Potassium | 112 mg | 188 mg |
| Sodium | 31.2 mg | 38 mg |
| Zinc | 0.876 mg | 1.27 mg |
| Copper | 0.015 mg | 0.041 mg |
| Manganese | 0.005 mg | 0.006 mg |
| Selenium | 13.9 µg | 20 µg |
| Iodine | 0 µg | 0.757 µg |
| Fats | ||
| Polyunsaturated Fat | 0.94 g | 0.649 g |
| Monounsaturated Fat | 3.06 g | 2.12 g |
| Saturated Fat | 2.26 g | 1.78 g |
| Trans Fat | 0.057 g | 0.029 g |
| Cholesterol | 31.2 mg | 38.8 mg |
| Omega-3 (ALA) | 0.041 g | 0.02 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.003 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.844 g | 0.57 g |
| Amino Acids | ||
| Histidine | 0.326 g | 0.53 g |
| Isoleucine | 0.377 g | 0.614 g |
| Leucine | 0.661 g | 1.06 g |
| Lysine | 0.711 g | 1.16 g |
| Methionine | 0.22 g | 0.351 g |
| Cystine | 0.095 g | 0.15 g |
| Phenylalanine | 0.351 g | 0.532 g |
| Tyrosine | 0.35 g | 0.492 g |
| Threonine | 0.35 g | 0.573 g |
| Tryptophan | 0.106 g | 0.15 g |
| Valine | 0.415 g | 0.666 g |
| Arginine | 0.537 g | 0.831 g |
| Alanine | 0.486 g | 0.745 g |
| Serine | 0.743 g | 1.22 g |
| Proline | 1.22 g | 2 g |
| Glycine | 0.459 g | 0.587 g |
| Aspartic Acid | 0.405 g | 0.52 g |
| Glutamic Acid | 0.331 g | 0.542 g |
Per 100 grams
| Nutrient | Pork 84% Lean / 16% Fat | Pork Loin |
|---|---|---|
| Calories | 218 kcal | 208 kcal |
| Protein | 18 g | 26.8 g |
| Carbs | 0.44 g | 0.024 g |
| Fat | 16 g | 10.6 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.58 µg |
| Thiamin (B1) | 0.332 mg | 0.677 mg |
| Riboflavin (B2) | 0.338 mg | 0.337 mg |
| Niacin (B3) | 6.42 mg | 7.27 mg |
| Pantothenic Acid (B5) | 0.639 mg | 1.16 mg |
| Vitamin B6 | 0.551 mg | 0.552 mg |
| Folate | 2 µg | 1.08 µg |
| Vitamin B12 | 0.73 µg | 0.735 µg |
| Choline | 61.5 mg | 86.8 mg |
| Vitamin C | 0 mg | 0.088 mg |
| Vitamin D | 0.4 µg | 0.673 µg |
| Vitamin E | 0.45 mg | 0.17 mg |
| Minerals | ||
| Calcium | 15 mg | 15.2 mg |
| Iron | 0.88 mg | 0.919 mg |
| Magnesium | 16 mg | 24.2 mg |
| Phosphorus | 161 mg | 249 mg |
| Potassium | 244 mg | 392 mg |
| Sodium | 68 mg | 79.2 mg |
| Zinc | 1.91 mg | 2.66 mg |
| Copper | 0.032 mg | 0.086 mg |
| Manganese | 0.01 mg | 0.013 mg |
| Selenium | 30.2 µg | 41.8 µg |
| Iodine | 0 µg | 1.58 µg |
| Fats | ||
| Polyunsaturated Fat | 2.05 g | 1.35 g |
| Monounsaturated Fat | 6.68 g | 4.42 g |
| Saturated Fat | 4.93 g | 3.71 g |
| Trans Fat | 0.124 g | 0.061 g |
| Cholesterol | 68 mg | 80.8 mg |
| Omega-3 (ALA) | 0.089 g | 0.041 g |
| Omega-3 (EPA) | 0.005 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.84 g | 1.19 g |
| Amino Acids | ||
| Histidine | 0.711 g | 1.11 g |
| Isoleucine | 0.822 g | 1.28 g |
| Leucine | 1.44 g | 2.22 g |
| Lysine | 1.55 g | 2.42 g |
| Methionine | 0.48 g | 0.731 g |
| Cystine | 0.208 g | 0.312 g |
| Phenylalanine | 0.766 g | 1.11 g |
| Tyrosine | 0.762 g | 1.03 g |
| Threonine | 0.763 g | 1.2 g |
| Tryptophan | 0.232 g | 0.312 g |
| Valine | 0.905 g | 1.39 g |
| Arginine | 1.17 g | 1.73 g |
| Alanine | 1.06 g | 1.55 g |
| Serine | 1.62 g | 2.54 g |
| Proline | 2.66 g | 4.17 g |
| Glycine | 1 g | 1.22 g |
| Aspartic Acid | 0.883 g | 1.08 g |
| Glutamic Acid | 0.722 g | 1.13 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork 84% Lean / 16% Fat and Pork Loin, including preparation variants and research-cited compound levels, or compare any two foods.