Pork 84% Lean / 16% 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 8.26 g.
- Pork 84% Lean / 16% Fat is lighter per 100 g: 218 kcal against 261 kcal.
- Pork 84% Lean / 16% Fat leads in 9 micronutrients, including Niacin (B3), Vitamin B6, Vitamin E.
- Pork Shoulder leads in 14 micronutrients, including Vitamin A, Thiamin (B1), Folate.
Per 100 calories
| Nutrient | Pork 84% Lean / 16% Fat | Pork Shoulder |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.26 g | 9.32 g |
| Carbs | 0.202 g | 0 g |
| Fat | 7.34 g | 6.68 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.701 µg |
| Thiamin (B1) | 0.152 mg | 0.259 mg |
| Riboflavin (B2) | 0.155 mg | 0.135 mg |
| Niacin (B3) | 2.94 mg | 1.63 mg |
| Pantothenic Acid (B5) | 0.293 mg | 0.263 mg |
| Vitamin B6 | 0.253 mg | 0.129 mg |
| Folate | 0.917 µg | 2.04 µg |
| Vitamin B12 | 0.335 µg | 0.331 µg |
| Choline | 28.2 mg | 31.5 mg |
| Vitamin C | 0 mg | 0.21 mg |
| Vitamin D | 0.183 µg | 0.436 µg |
| Vitamin E | 0.206 mg | 0.083 mg |
| Minerals | ||
| Calcium | 6.88 mg | 7.97 mg |
| Iron | 0.404 mg | 0.538 mg |
| Magnesium | 7.34 mg | 7.59 mg |
| Phosphorus | 73.9 mg | 85.5 mg |
| Potassium | 112 mg | 135 mg |
| Sodium | 31.2 mg | 28.6 mg |
| Zinc | 0.876 mg | 1.5 mg |
| Copper | 0.015 mg | 0.046 mg |
| Manganese | 0.005 mg | 0.01 mg |
| Selenium | 13.9 µg | 13.6 µg |
| Iodine | 0 µg | 0.701 µg |
| Fats | ||
| Polyunsaturated Fat | 0.94 g | 0.631 g |
| Monounsaturated Fat | 3.06 g | 2.99 g |
| Saturated Fat | 2.26 g | 2.42 g |
| Trans Fat | 0.057 g | 0 g |
| Cholesterol | 31.2 mg | 34.4 mg |
| Omega-3 (ALA) | 0.041 g | 0 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.003 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.844 g | 0.556 g |
| Amino Acids | ||
| Histidine | 0.326 g | 0.362 g |
| Isoleucine | 0.377 g | 0.429 g |
| Leucine | 0.661 g | 0.742 g |
| Lysine | 0.711 g | 0.833 g |
| Methionine | 0.22 g | 0.242 g |
| Cystine | 0.095 g | 0.117 g |
| Phenylalanine | 0.351 g | 0.37 g |
| Tyrosine | 0.35 g | 0.318 g |
| Threonine | 0.35 g | 0.421 g |
| Tryptophan | 0.106 g | 0.115 g |
| Valine | 0.415 g | 0.501 g |
| Arginine | 0.537 g | 0.589 g |
| Alanine | 0.486 g | 0.547 g |
| Serine | 0.743 g | 0.856 g |
| Proline | 1.22 g | 1.43 g |
| Glycine | 0.459 g | 0.486 g |
| Aspartic Acid | 0.405 g | 0.398 g |
| Glutamic Acid | 0.331 g | 0.385 g |
Per 100 grams
| Nutrient | Pork 84% Lean / 16% Fat | Pork Shoulder |
|---|---|---|
| Calories | 218 kcal | 261 kcal |
| Protein | 18 g | 24.4 g |
| Carbs | 0.44 g | 0 g |
| Fat | 16 g | 17.5 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.83 µg |
| Thiamin (B1) | 0.332 mg | 0.678 mg |
| Riboflavin (B2) | 0.338 mg | 0.352 mg |
| Niacin (B3) | 6.42 mg | 4.25 mg |
| Pantothenic Acid (B5) | 0.639 mg | 0.687 mg |
| Vitamin B6 | 0.551 mg | 0.338 mg |
| Folate | 2 µg | 5.33 µg |
| Vitamin B12 | 0.73 µg | 0.865 µg |
| Choline | 61.5 mg | 82.4 mg |
| Vitamin C | 0 mg | 0.55 mg |
| Vitamin D | 0.4 µg | 1.14 µg |
| Vitamin E | 0.45 mg | 0.218 mg |
| Minerals | ||
| Calcium | 15 mg | 20.8 mg |
| Iron | 0.88 mg | 1.41 mg |
| Magnesium | 16 mg | 19.8 mg |
| Phosphorus | 161 mg | 223 mg |
| Potassium | 244 mg | 352 mg |
| Sodium | 68 mg | 74.7 mg |
| Zinc | 1.91 mg | 3.93 mg |
| Copper | 0.032 mg | 0.119 mg |
| Manganese | 0.01 mg | 0.025 mg |
| Selenium | 30.2 µg | 35.6 µg |
| Iodine | 0 µg | 1.83 µg |
| Fats | ||
| Polyunsaturated Fat | 2.05 g | 1.65 g |
| Monounsaturated Fat | 6.68 g | 7.82 g |
| Saturated Fat | 4.93 g | 6.32 g |
| Trans Fat | 0.124 g | 0 g |
| Cholesterol | 68 mg | 90 mg |
| Omega-3 (ALA) | 0.089 g | 0 g |
| Omega-3 (EPA) | 0.005 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.84 g | 1.45 g |
| Amino Acids | ||
| Histidine | 0.711 g | 0.947 g |
| Isoleucine | 0.822 g | 1.12 g |
| Leucine | 1.44 g | 1.94 g |
| Lysine | 1.55 g | 2.18 g |
| Methionine | 0.48 g | 0.633 g |
| Cystine | 0.208 g | 0.306 g |
| Phenylalanine | 0.766 g | 0.966 g |
| Tyrosine | 0.762 g | 0.832 g |
| Threonine | 0.763 g | 1.1 g |
| Tryptophan | 0.232 g | 0.301 g |
| Valine | 0.905 g | 1.31 g |
| Arginine | 1.17 g | 1.54 g |
| Alanine | 1.06 g | 1.43 g |
| Serine | 1.62 g | 2.24 g |
| Proline | 2.66 g | 3.75 g |
| Glycine | 1 g | 1.27 g |
| Aspartic Acid | 0.883 g | 1.04 g |
| Glutamic Acid | 0.722 g | 1.01 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 Shoulder, including preparation variants and research-cited compound levels, or compare any two foods.