Pork 96% Lean / 4% Fat vs Pork Blade
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pork 96% Lean / 4% Fat has more protein per 100 calories: 17.4 g against 12.2 g.
- Pork 96% Lean / 4% Fat is lighter per 100 g: 121 kcal against 202 kcal.
- Pork 96% Lean / 4% Fat leads in 38 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin B6.
- Pork Blade leads in 8 micronutrients, including Vitamin A, Vitamin D, Copper.
Per 100 calories
| Nutrient | Pork 96% Lean / 4% Fat | Pork Blade |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.4 g | 12.2 g |
| Carbs | 0.174 g | 0.411 g |
| Fat | 3.31 g | 5.5 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.98 µg |
| Thiamin (B1) | 0.342 mg | 0.315 mg |
| Riboflavin (B2) | 0.304 mg | 0.125 mg |
| Niacin (B3) | 6.54 mg | 3.81 mg |
| Pantothenic Acid (B5) | 0.534 mg | 0.569 mg |
| Vitamin B6 | 0.552 mg | 0.255 mg |
| Folate | 1.65 µg | 0 µg |
| Vitamin B12 | 0.529 µg | 0.337 µg |
| Choline | 59.3 mg | 35.2 mg |
| Vitamin D | 0.083 µg | 0.347 µg |
| Vitamin E | 0.24 mg | 0.104 mg |
| Minerals | ||
| Calcium | 12.4 mg | 3.96 mg |
| Iron | 0.711 mg | 0.441 mg |
| Magnesium | 15.7 mg | 11.9 mg |
| Phosphorus | 157 mg | 134 mg |
| Potassium | 256 mg | 201 mg |
| Sodium | 55.4 mg | 28.7 mg |
| Zinc | 1.6 mg | 1.15 mg |
| Copper | 0.027 mg | 0.035 mg |
| Manganese | 0.008 mg | 0.004 mg |
| Selenium | 28.8 µg | 22.1 µg |
| Iodine | 0 µg | 1.98 µg |
| Fats | ||
| Polyunsaturated Fat | 0.545 g | 0.728 g |
| Monounsaturated Fat | 1.56 g | 1.94 g |
| Saturated Fat | 1.17 g | 1.62 g |
| Trans Fat | 0.026 g | 0.017 g |
| Cholesterol | 48.8 mg | 38.1 mg |
| Omega-3 (ALA) | 0.022 g | 0.015 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.452 g | 0.634 g |
| Amino Acids | ||
| Histidine | 0.689 g | 0.5 g |
| Isoleucine | 0.797 g | 0.579 g |
| Leucine | 1.39 g | 1.01 g |
| Lysine | 1.5 g | 1.09 g |
| Methionine | 0.466 g | 0.336 g |
| Cystine | 0.202 g | 0.138 g |
| Phenylalanine | 0.742 g | 0.51 g |
| Tyrosine | 0.738 g | 0.485 g |
| Threonine | 0.74 g | 0.54 g |
| Tryptophan | 0.225 g | 0.146 g |
| Valine | 0.876 g | 0.619 g |
| Arginine | 1.14 g | 0.787 g |
| Alanine | 1.02 g | 0.703 g |
| Serine | 1.57 g | 1.14 g |
| Proline | 2.58 g | 1.87 g |
| Glycine | 0.975 g | 0.554 g |
| Aspartic Acid | 0.86 g | 0.495 g |
| Glutamic Acid | 0.699 g | 0.51 g |
Per 100 grams
| Nutrient | Pork 96% Lean / 4% Fat | Pork Blade |
|---|---|---|
| Calories | 121 kcal | 202 kcal |
| Protein | 21.1 g | 24.7 g |
| Carbs | 0.21 g | 0.83 g |
| Fat | 4 g | 11.1 g |
| Vitamins | ||
| Vitamin A | 0 µg | 4 µg |
| Thiamin (B1) | 0.414 mg | 0.637 mg |
| Riboflavin (B2) | 0.368 mg | 0.252 mg |
| Niacin (B3) | 7.91 mg | 7.7 mg |
| Pantothenic Acid (B5) | 0.646 mg | 1.15 mg |
| Vitamin B6 | 0.668 mg | 0.515 mg |
| Folate | 2 µg | 0 µg |
| Vitamin B12 | 0.64 µg | 0.68 µg |
| Choline | 71.7 mg | 71.2 mg |
| Vitamin D | 0.1 µg | 0.7 µg |
| Vitamin E | 0.29 mg | 0.21 mg |
| Minerals | ||
| Calcium | 15 mg | 8 mg |
| Iron | 0.86 mg | 0.89 mg |
| Magnesium | 19 mg | 24 mg |
| Phosphorus | 190 mg | 271 mg |
| Potassium | 310 mg | 407 mg |
| Sodium | 67 mg | 58 mg |
| Zinc | 1.93 mg | 2.32 mg |
| Copper | 0.033 mg | 0.07 mg |
| Manganese | 0.01 mg | 0.009 mg |
| Selenium | 34.8 µg | 44.6 µg |
| Iodine | 0 µg | 4 µg |
| Fats | ||
| Polyunsaturated Fat | 0.66 g | 1.47 g |
| Monounsaturated Fat | 1.89 g | 3.91 g |
| Saturated Fat | 1.42 g | 3.28 g |
| Trans Fat | 0.032 g | 0.035 g |
| Cholesterol | 59 mg | 77 mg |
| Omega-3 (ALA) | 0.027 g | 0.031 g |
| Omega-3 (EPA) | 0.003 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0.547 g | 1.28 g |
| Amino Acids | ||
| Histidine | 0.834 g | 1.01 g |
| Isoleucine | 0.964 g | 1.17 g |
| Leucine | 1.68 g | 2.04 g |
| Lysine | 1.82 g | 2.2 g |
| Methionine | 0.564 g | 0.678 g |
| Cystine | 0.244 g | 0.279 g |
| Phenylalanine | 0.898 g | 1.03 g |
| Tyrosine | 0.893 g | 0.98 g |
| Threonine | 0.895 g | 1.09 g |
| Tryptophan | 0.272 g | 0.294 g |
| Valine | 1.06 g | 1.25 g |
| Arginine | 1.38 g | 1.59 g |
| Alanine | 1.24 g | 1.42 g |
| Serine | 1.9 g | 2.31 g |
| Proline | 3.12 g | 3.78 g |
| Glycine | 1.18 g | 1.12 g |
| Aspartic Acid | 1.04 g | 1 g |
| Glutamic Acid | 0.846 g | 1.03 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork 96% Lean / 4% Fat and Pork Blade, including preparation variants and research-cited compound levels, or compare any two foods.