Pork 96% Lean / 4% Fat vs Pork 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 1.3 g.
- Pork 96% Lean / 4% Fat is lighter per 100 g: 121 kcal against 629 kcal.
- Pork 96% Lean / 4% Fat leads in 40 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Pork Separable Fat leads in 9 micronutrients, including Vitamin A, Vitamin D, Iodine.
Per 100 calories
| Nutrient | Pork 96% Lean / 4% Fat | Pork Separable Fat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.4 g | 1.3 g |
| Carbs | 0.174 g | 0 g |
| Fat | 3.31 g | 10.5 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3.97 µg |
| Thiamin (B1) | 0.342 mg | 0.029 mg |
| Riboflavin (B2) | 0.304 mg | 0.023 mg |
| Niacin (B3) | 6.54 mg | 0.457 mg |
| Pantothenic Acid (B5) | 0.534 mg | 0.075 mg |
| Vitamin B6 | 0.552 mg | 0.027 mg |
| Folate | 1.65 µg | 0 µg |
| Vitamin B12 | 0.529 µg | 0.096 µg |
| Choline | 59.3 mg | 5.08 mg |
| Vitamin D | 0.083 µg | 0.278 µg |
| Vitamin E | 0.24 mg | 0.033 mg |
| Minerals | ||
| Calcium | 12.4 mg | 2.86 mg |
| Iron | 0.711 mg | 0.057 mg |
| Magnesium | 15.7 mg | 1.19 mg |
| Phosphorus | 157 mg | 15.3 mg |
| Potassium | 256 mg | 36.4 mg |
| Sodium | 55.4 mg | 8.19 mg |
| Zinc | 1.6 mg | 0.107 mg |
| Copper | 0.027 mg | 0.013 mg |
| Manganese | 0.008 mg | 0 mg |
| Selenium | 28.8 µg | 1.63 µg |
| Iodine | 0 µg | 3.97 µg |
| Fats | ||
| Polyunsaturated Fat | 0.545 g | 1.96 g |
| Monounsaturated Fat | 1.56 g | 4.53 g |
| Saturated Fat | 1.17 g | 3.65 g |
| Trans Fat | 0.026 g | 0.086 g |
| Cholesterol | 48.8 mg | 12 mg |
| Omega-3 (ALA) | 0.022 g | 0.078 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.006 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 0.452 g | 1.76 g |
| Amino Acids | ||
| Histidine | 0.689 g | 0.053 g |
| Isoleucine | 0.797 g | 0.061 g |
| Leucine | 1.39 g | 0.107 g |
| Lysine | 1.5 g | 0.115 g |
| Methionine | 0.466 g | 0.036 g |
| Cystine | 0.202 g | 0.015 g |
| Phenylalanine | 0.742 g | 0.054 g |
| Tyrosine | 0.738 g | 0.051 g |
| Threonine | 0.74 g | 0.057 g |
| Tryptophan | 0.225 g | 0.015 g |
| Valine | 0.876 g | 0.066 g |
| Arginine | 1.14 g | 0.084 g |
| Alanine | 1.02 g | 0.074 g |
| Serine | 1.57 g | 0.121 g |
| Proline | 2.58 g | 0.198 g |
| Glycine | 0.975 g | 0.059 g |
| Aspartic Acid | 0.86 g | 0.052 g |
| Glutamic Acid | 0.699 g | 0.054 g |
Per 100 grams
| Nutrient | Pork 96% Lean / 4% Fat | Pork Separable Fat |
|---|---|---|
| Calories | 121 kcal | 629 kcal |
| Protein | 21.1 g | 8.16 g |
| Carbs | 0.21 g | 0 g |
| Fat | 4 g | 65.9 g |
| Vitamins | ||
| Vitamin A | 0 µg | 25 µg |
| Thiamin (B1) | 0.414 mg | 0.185 mg |
| Riboflavin (B2) | 0.368 mg | 0.145 mg |
| Niacin (B3) | 7.91 mg | 2.88 mg |
| Pantothenic Acid (B5) | 0.646 mg | 0.47 mg |
| Vitamin B6 | 0.668 mg | 0.167 mg |
| Folate | 2 µg | 0 µg |
| Vitamin B12 | 0.64 µg | 0.605 µg |
| Choline | 71.7 mg | 32 mg |
| Vitamin D | 0.1 µg | 1.75 µg |
| Vitamin E | 0.29 mg | 0.21 mg |
| Minerals | ||
| Calcium | 15 mg | 18 mg |
| Iron | 0.86 mg | 0.36 mg |
| Magnesium | 19 mg | 7.5 mg |
| Phosphorus | 190 mg | 96.5 mg |
| Potassium | 310 mg | 229 mg |
| Sodium | 67 mg | 51.5 mg |
| Zinc | 1.93 mg | 0.675 mg |
| Copper | 0.033 mg | 0.079 mg |
| Manganese | 0.01 mg | 0.002 mg |
| Selenium | 34.8 µg | 10.3 µg |
| Iodine | 0 µg | 25 µg |
| Fats | ||
| Polyunsaturated Fat | 0.66 g | 12.4 g |
| Monounsaturated Fat | 1.89 g | 28.5 g |
| Saturated Fat | 1.42 g | 23 g |
| Trans Fat | 0.032 g | 0.538 g |
| Cholesterol | 59 mg | 75.5 mg |
| Omega-3 (ALA) | 0.027 g | 0.49 g |
| Omega-3 (EPA) | 0.003 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0.019 g |
| Omega-6 (Linoleic Acid) | 0.547 g | 11.1 g |
| Amino Acids | ||
| Histidine | 0.834 g | 0.332 g |
| Isoleucine | 0.964 g | 0.386 g |
| Leucine | 1.68 g | 0.671 g |
| Lysine | 1.82 g | 0.726 g |
| Methionine | 0.564 g | 0.224 g |
| Cystine | 0.244 g | 0.092 g |
| Phenylalanine | 0.898 g | 0.339 g |
| Tyrosine | 0.893 g | 0.323 g |
| Threonine | 0.895 g | 0.359 g |
| Tryptophan | 0.272 g | 0.097 g |
| Valine | 1.06 g | 0.413 g |
| Arginine | 1.38 g | 0.526 g |
| Alanine | 1.24 g | 0.468 g |
| Serine | 1.9 g | 0.763 g |
| Proline | 3.12 g | 1.25 g |
| Glycine | 1.18 g | 0.369 g |
| Aspartic Acid | 1.04 g | 0.33 g |
| Glutamic Acid | 0.846 g | 0.341 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 Separable Fat, including preparation variants and research-cited compound levels, or compare any two foods.