Pork 96% Lean / 4% Fat vs Pork Composite Of Separable Fat
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 1.77 g.
- Pork 96% Lean / 4% Fat is lighter per 100 g: 121 kcal against 547 kcal.
- Pork 96% Lean / 4% Fat leads in 40 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Pork Composite Of Separable Fat leads in 7 micronutrients, including Vitamin D, Polyunsaturated Fat, Monounsaturated Fat.
Per 100 calories
| Nutrient | Pork 96% Lean / 4% Fat | Pork Composite Of Separable Fat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.4 g | 1.77 g |
| Carbs | 0.174 g | 0.029 g |
| Fat | 3.31 g | 10.3 g |
| Vitamins | ||
| Thiamin (B1) | 0.342 mg | 0.041 mg |
| Riboflavin (B2) | 0.304 mg | 0.022 mg |
| Niacin (B3) | 6.54 mg | 0.655 mg |
| Pantothenic Acid (B5) | 0.534 mg | 0.103 mg |
| Vitamin B6 | 0.552 mg | 0.047 mg |
| Folate | 1.65 µg | 0 µg |
| Vitamin B12 | 0.529 µg | 0.263 µg |
| Choline | 59.3 mg | 7.35 mg |
| Vitamin D | 0.083 µg | 0.274 µg |
| Vitamin E | 0.24 mg | 0.026 mg |
| Minerals | ||
| Calcium | 12.4 mg | 5.31 mg |
| Iron | 0.711 mg | 0.118 mg |
| Magnesium | 15.7 mg | 1.92 mg |
| Phosphorus | 157 mg | 25.7 mg |
| Potassium | 256 mg | 37.1 mg |
| Sodium | 55.4 mg | 18.8 mg |
| Zinc | 1.6 mg | 0.186 mg |
| Copper | 0.027 mg | 0.009 mg |
| Manganese | 0.008 mg | 0.001 mg |
| Selenium | 28.8 µg | 2.4 µg |
| Fats | ||
| Polyunsaturated Fat | 0.545 g | 1.47 g |
| Monounsaturated Fat | 1.56 g | 4.25 g |
| Saturated Fat | 1.17 g | 3.65 g |
| Trans Fat | 0.026 g | 0.113 g |
| Cholesterol | 48.8 mg | 15 mg |
| Omega-3 (ALA) | 0.022 g | 0.062 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.452 g | 1.32 g |
| Amino Acids | ||
| Histidine | 0.689 g | 0.076 g |
| Isoleucine | 0.797 g | 0.087 g |
| Leucine | 1.39 g | 0.151 g |
| Lysine | 1.5 g | 0.164 g |
| Methionine | 0.466 g | 0.049 g |
| Cystine | 0.202 g | 0.02 g |
| Phenylalanine | 0.742 g | 0.074 g |
| Tyrosine | 0.738 g | 0.067 g |
| Threonine | 0.74 g | 0.079 g |
| Tryptophan | 0.225 g | 0.019 g |
| Valine | 0.876 g | 0.092 g |
| Arginine | 1.14 g | 0.118 g |
| Alanine | 1.02 g | 0.104 g |
| Serine | 1.57 g | 0.173 g |
| Proline | 2.58 g | 0.282 g |
| Glycine | 0.975 g | 0.08 g |
| Aspartic Acid | 0.86 g | 0.072 g |
| Glutamic Acid | 0.699 g | 0.076 g |
Per 100 grams
| Nutrient | Pork 96% Lean / 4% Fat | Pork Composite Of Separable Fat |
|---|---|---|
| Calories | 121 kcal | 547 kcal |
| Protein | 21.1 g | 9.69 g |
| Carbs | 0.21 g | 0.16 g |
| Fat | 4 g | 56.4 g |
| Vitamins | ||
| Thiamin (B1) | 0.414 mg | 0.225 mg |
| Riboflavin (B2) | 0.368 mg | 0.121 mg |
| Niacin (B3) | 7.91 mg | 3.58 mg |
| Pantothenic Acid (B5) | 0.646 mg | 0.562 mg |
| Vitamin B6 | 0.668 mg | 0.255 mg |
| Folate | 2 µg | 0 µg |
| Vitamin B12 | 0.64 µg | 1.44 µg |
| Choline | 71.7 mg | 40.2 mg |
| Vitamin D | 0.1 µg | 1.5 µg |
| Vitamin E | 0.29 mg | 0.14 mg |
| Minerals | ||
| Calcium | 15 mg | 29 mg |
| Iron | 0.86 mg | 0.645 mg |
| Magnesium | 19 mg | 10.5 mg |
| Phosphorus | 190 mg | 141 mg |
| Potassium | 310 mg | 203 mg |
| Sodium | 67 mg | 103 mg |
| Zinc | 1.93 mg | 1.02 mg |
| Copper | 0.033 mg | 0.05 mg |
| Manganese | 0.01 mg | 0.007 mg |
| Selenium | 34.8 µg | 13.1 µg |
| Fats | ||
| Polyunsaturated Fat | 0.66 g | 8.01 g |
| Monounsaturated Fat | 1.89 g | 23.2 g |
| Saturated Fat | 1.42 g | 20 g |
| Trans Fat | 0.032 g | 0.617 g |
| Cholesterol | 59 mg | 82 mg |
| Omega-3 (ALA) | 0.027 g | 0.339 g |
| Omega-3 (EPA) | 0.003 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.547 g | 7.2 g |
| Amino Acids | ||
| Histidine | 0.834 g | 0.417 g |
| Isoleucine | 0.964 g | 0.476 g |
| Leucine | 1.68 g | 0.823 g |
| Lysine | 1.82 g | 0.896 g |
| Methionine | 0.564 g | 0.266 g |
| Cystine | 0.244 g | 0.112 g |
| Phenylalanine | 0.898 g | 0.406 g |
| Tyrosine | 0.893 g | 0.368 g |
| Threonine | 0.895 g | 0.434 g |
| Tryptophan | 0.272 g | 0.102 g |
| Valine | 1.06 g | 0.504 g |
| Arginine | 1.38 g | 0.643 g |
| Alanine | 1.24 g | 0.567 g |
| Serine | 1.9 g | 0.945 g |
| Proline | 3.12 g | 1.54 g |
| Glycine | 1.18 g | 0.435 g |
| Aspartic Acid | 1.04 g | 0.391 g |
| Glutamic Acid | 0.846 g | 0.418 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 Composite Of Separable Fat, including preparation variants and research-cited compound levels, or compare any two foods.