Pork 96% Lean / 4% Fat vs Pork Loin
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 12.9 g.
- Pork 96% Lean / 4% Fat is lighter per 100 g: 121 kcal against 208 kcal.
- Pork 96% Lean / 4% Fat leads in 37 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin B6.
- Pork Loin leads in 8 micronutrients, including Vitamin A, Vitamin C, Vitamin D.
Per 100 calories
| Nutrient | Pork 96% Lean / 4% Fat | Pork Loin |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.4 g | 12.9 g |
| Carbs | 0.174 g | 0.012 g |
| Fat | 3.31 g | 5.08 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.757 µg |
| Thiamin (B1) | 0.342 mg | 0.325 mg |
| Riboflavin (B2) | 0.304 mg | 0.162 mg |
| Niacin (B3) | 6.54 mg | 3.49 mg |
| Pantothenic Acid (B5) | 0.534 mg | 0.558 mg |
| Vitamin B6 | 0.552 mg | 0.265 mg |
| Folate | 1.65 µg | 0.517 µg |
| Vitamin B12 | 0.529 µg | 0.353 µg |
| Choline | 59.3 mg | 41.7 mg |
| Vitamin C | 0 mg | 0.042 mg |
| Vitamin D | 0.083 µg | 0.323 µg |
| Vitamin E | 0.24 mg | 0.082 mg |
| Minerals | ||
| Calcium | 12.4 mg | 7.27 mg |
| Iron | 0.711 mg | 0.441 mg |
| Magnesium | 15.7 mg | 11.6 mg |
| Phosphorus | 157 mg | 120 mg |
| Potassium | 256 mg | 188 mg |
| Sodium | 55.4 mg | 38 mg |
| Zinc | 1.6 mg | 1.27 mg |
| Copper | 0.027 mg | 0.041 mg |
| Manganese | 0.008 mg | 0.006 mg |
| Selenium | 28.8 µg | 20 µg |
| Iodine | 0 µg | 0.757 µg |
| Fats | ||
| Polyunsaturated Fat | 0.545 g | 0.649 g |
| Monounsaturated Fat | 1.56 g | 2.12 g |
| Saturated Fat | 1.17 g | 1.78 g |
| Trans Fat | 0.026 g | 0.029 g |
| Cholesterol | 48.8 mg | 38.8 mg |
| Omega-3 (ALA) | 0.022 g | 0.02 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.452 g | 0.57 g |
| Amino Acids | ||
| Histidine | 0.689 g | 0.53 g |
| Isoleucine | 0.797 g | 0.614 g |
| Leucine | 1.39 g | 1.06 g |
| Lysine | 1.5 g | 1.16 g |
| Methionine | 0.466 g | 0.351 g |
| Cystine | 0.202 g | 0.15 g |
| Phenylalanine | 0.742 g | 0.532 g |
| Tyrosine | 0.738 g | 0.492 g |
| Threonine | 0.74 g | 0.573 g |
| Tryptophan | 0.225 g | 0.15 g |
| Valine | 0.876 g | 0.666 g |
| Arginine | 1.14 g | 0.831 g |
| Alanine | 1.02 g | 0.745 g |
| Serine | 1.57 g | 1.22 g |
| Proline | 2.58 g | 2 g |
| Glycine | 0.975 g | 0.587 g |
| Aspartic Acid | 0.86 g | 0.52 g |
| Glutamic Acid | 0.699 g | 0.542 g |
Per 100 grams
| Nutrient | Pork 96% Lean / 4% Fat | Pork Loin |
|---|---|---|
| Calories | 121 kcal | 208 kcal |
| Protein | 21.1 g | 26.8 g |
| Carbs | 0.21 g | 0.024 g |
| Fat | 4 g | 10.6 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.58 µg |
| Thiamin (B1) | 0.414 mg | 0.677 mg |
| Riboflavin (B2) | 0.368 mg | 0.337 mg |
| Niacin (B3) | 7.91 mg | 7.27 mg |
| Pantothenic Acid (B5) | 0.646 mg | 1.16 mg |
| Vitamin B6 | 0.668 mg | 0.552 mg |
| Folate | 2 µg | 1.08 µg |
| Vitamin B12 | 0.64 µg | 0.735 µg |
| Choline | 71.7 mg | 86.8 mg |
| Vitamin C | 0 mg | 0.088 mg |
| Vitamin D | 0.1 µg | 0.673 µg |
| Vitamin E | 0.29 mg | 0.17 mg |
| Minerals | ||
| Calcium | 15 mg | 15.2 mg |
| Iron | 0.86 mg | 0.919 mg |
| Magnesium | 19 mg | 24.2 mg |
| Phosphorus | 190 mg | 249 mg |
| Potassium | 310 mg | 392 mg |
| Sodium | 67 mg | 79.2 mg |
| Zinc | 1.93 mg | 2.66 mg |
| Copper | 0.033 mg | 0.086 mg |
| Manganese | 0.01 mg | 0.013 mg |
| Selenium | 34.8 µg | 41.8 µg |
| Iodine | 0 µg | 1.58 µg |
| Fats | ||
| Polyunsaturated Fat | 0.66 g | 1.35 g |
| Monounsaturated Fat | 1.89 g | 4.42 g |
| Saturated Fat | 1.42 g | 3.71 g |
| Trans Fat | 0.032 g | 0.061 g |
| Cholesterol | 59 mg | 80.8 mg |
| Omega-3 (ALA) | 0.027 g | 0.041 g |
| Omega-3 (EPA) | 0.003 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.547 g | 1.19 g |
| Amino Acids | ||
| Histidine | 0.834 g | 1.11 g |
| Isoleucine | 0.964 g | 1.28 g |
| Leucine | 1.68 g | 2.22 g |
| Lysine | 1.82 g | 2.42 g |
| Methionine | 0.564 g | 0.731 g |
| Cystine | 0.244 g | 0.312 g |
| Phenylalanine | 0.898 g | 1.11 g |
| Tyrosine | 0.893 g | 1.03 g |
| Threonine | 0.895 g | 1.2 g |
| Tryptophan | 0.272 g | 0.312 g |
| Valine | 1.06 g | 1.39 g |
| Arginine | 1.38 g | 1.73 g |
| Alanine | 1.24 g | 1.55 g |
| Serine | 1.9 g | 2.54 g |
| Proline | 3.12 g | 4.17 g |
| Glycine | 1.18 g | 1.22 g |
| Aspartic Acid | 1.04 g | 1.08 g |
| Glutamic Acid | 0.846 g | 1.13 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 Loin, including preparation variants and research-cited compound levels, or compare any two foods.