Pork 96% Lean / 4% Fat vs Pork Shoulder
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 9.32 g.
- Pork 96% Lean / 4% Fat is lighter per 100 g: 121 kcal against 261 kcal.
- Pork 96% Lean / 4% Fat leads in 38 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Pork Shoulder leads in 9 micronutrients, including Vitamin A, Folate, Vitamin C.
Per 100 calories
| Nutrient | Pork 96% Lean / 4% Fat | Pork Shoulder |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 17.4 g | 9.32 g |
| Carbs | 0.174 g | 0 g |
| Fat | 3.31 g | 6.68 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.701 µg |
| Thiamin (B1) | 0.342 mg | 0.259 mg |
| Riboflavin (B2) | 0.304 mg | 0.135 mg |
| Niacin (B3) | 6.54 mg | 1.63 mg |
| Pantothenic Acid (B5) | 0.534 mg | 0.263 mg |
| Vitamin B6 | 0.552 mg | 0.129 mg |
| Folate | 1.65 µg | 2.04 µg |
| Vitamin B12 | 0.529 µg | 0.331 µg |
| Choline | 59.3 mg | 31.5 mg |
| Vitamin C | 0 mg | 0.21 mg |
| Vitamin D | 0.083 µg | 0.436 µg |
| Vitamin E | 0.24 mg | 0.083 mg |
| Minerals | ||
| Calcium | 12.4 mg | 7.97 mg |
| Iron | 0.711 mg | 0.538 mg |
| Magnesium | 15.7 mg | 7.59 mg |
| Phosphorus | 157 mg | 85.5 mg |
| Potassium | 256 mg | 135 mg |
| Sodium | 55.4 mg | 28.6 mg |
| Zinc | 1.6 mg | 1.5 mg |
| Copper | 0.027 mg | 0.046 mg |
| Manganese | 0.008 mg | 0.01 mg |
| Selenium | 28.8 µg | 13.6 µg |
| Iodine | 0 µg | 0.701 µg |
| Fats | ||
| Polyunsaturated Fat | 0.545 g | 0.631 g |
| Monounsaturated Fat | 1.56 g | 2.99 g |
| Saturated Fat | 1.17 g | 2.42 g |
| Trans Fat | 0.026 g | 0 g |
| Cholesterol | 48.8 mg | 34.4 mg |
| Omega-3 (ALA) | 0.022 g | 0 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-3 (DHA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.452 g | 0.556 g |
| Amino Acids | ||
| Histidine | 0.689 g | 0.362 g |
| Isoleucine | 0.797 g | 0.429 g |
| Leucine | 1.39 g | 0.742 g |
| Lysine | 1.5 g | 0.833 g |
| Methionine | 0.466 g | 0.242 g |
| Cystine | 0.202 g | 0.117 g |
| Phenylalanine | 0.742 g | 0.37 g |
| Tyrosine | 0.738 g | 0.318 g |
| Threonine | 0.74 g | 0.421 g |
| Tryptophan | 0.225 g | 0.115 g |
| Valine | 0.876 g | 0.501 g |
| Arginine | 1.14 g | 0.589 g |
| Alanine | 1.02 g | 0.547 g |
| Serine | 1.57 g | 0.856 g |
| Proline | 2.58 g | 1.43 g |
| Glycine | 0.975 g | 0.486 g |
| Aspartic Acid | 0.86 g | 0.398 g |
| Glutamic Acid | 0.699 g | 0.385 g |
Per 100 grams
| Nutrient | Pork 96% Lean / 4% Fat | Pork Shoulder |
|---|---|---|
| Calories | 121 kcal | 261 kcal |
| Protein | 21.1 g | 24.4 g |
| Carbs | 0.21 g | 0 g |
| Fat | 4 g | 17.5 g |
| Vitamins | ||
| Vitamin A | 0 µg | 1.83 µg |
| Thiamin (B1) | 0.414 mg | 0.678 mg |
| Riboflavin (B2) | 0.368 mg | 0.352 mg |
| Niacin (B3) | 7.91 mg | 4.25 mg |
| Pantothenic Acid (B5) | 0.646 mg | 0.687 mg |
| Vitamin B6 | 0.668 mg | 0.338 mg |
| Folate | 2 µg | 5.33 µg |
| Vitamin B12 | 0.64 µg | 0.865 µg |
| Choline | 71.7 mg | 82.4 mg |
| Vitamin C | 0 mg | 0.55 mg |
| Vitamin D | 0.1 µg | 1.14 µg |
| Vitamin E | 0.29 mg | 0.218 mg |
| Minerals | ||
| Calcium | 15 mg | 20.8 mg |
| Iron | 0.86 mg | 1.41 mg |
| Magnesium | 19 mg | 19.8 mg |
| Phosphorus | 190 mg | 223 mg |
| Potassium | 310 mg | 352 mg |
| Sodium | 67 mg | 74.7 mg |
| Zinc | 1.93 mg | 3.93 mg |
| Copper | 0.033 mg | 0.119 mg |
| Manganese | 0.01 mg | 0.025 mg |
| Selenium | 34.8 µg | 35.6 µg |
| Iodine | 0 µg | 1.83 µg |
| Fats | ||
| Polyunsaturated Fat | 0.66 g | 1.65 g |
| Monounsaturated Fat | 1.89 g | 7.82 g |
| Saturated Fat | 1.42 g | 6.32 g |
| Trans Fat | 0.032 g | 0 g |
| Cholesterol | 59 mg | 90 mg |
| Omega-3 (ALA) | 0.027 g | 0 g |
| Omega-3 (EPA) | 0.003 g | 0 g |
| Omega-3 (DHA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.547 g | 1.45 g |
| Amino Acids | ||
| Histidine | 0.834 g | 0.947 g |
| Isoleucine | 0.964 g | 1.12 g |
| Leucine | 1.68 g | 1.94 g |
| Lysine | 1.82 g | 2.18 g |
| Methionine | 0.564 g | 0.633 g |
| Cystine | 0.244 g | 0.306 g |
| Phenylalanine | 0.898 g | 0.966 g |
| Tyrosine | 0.893 g | 0.832 g |
| Threonine | 0.895 g | 1.1 g |
| Tryptophan | 0.272 g | 0.301 g |
| Valine | 1.06 g | 1.31 g |
| Arginine | 1.38 g | 1.54 g |
| Alanine | 1.24 g | 1.43 g |
| Serine | 1.9 g | 2.24 g |
| Proline | 3.12 g | 3.75 g |
| Glycine | 1.18 g | 1.27 g |
| Aspartic Acid | 1.04 g | 1.04 g |
| Glutamic Acid | 0.846 g | 1.01 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 Shoulder, including preparation variants and research-cited compound levels, or compare any two foods.