Pork Blade vs Pork Composite Of Trimmed Retail Cuts (Leg

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Pork Blade leads in 9 micronutrients, including Vitamin A, Niacin (B3), Pantothenic Acid (B5).
Pork Composite Of Trimmed Retail Cuts (Leg leads in 6 micronutrients, including Folate, Vitamin C, Calcium.

Nutrient	Pork Blade	Pork Composite Of Trimmed Retail Cuts (Leg
Calories	100 kcal	100 kcal
Protein	12.2 g	11.9 g
Carbs	0.411 g	0 g
Fat	5.5 g	5.45 g
Vitamins
Vitamin A	1.98 µg	0.76 µg
Thiamin (B1)	0.315 mg	0.351 mg
Riboflavin (B2)	0.125 mg	0.14 mg
Niacin (B3)	3.81 mg	2.87 mg
Pantothenic Acid (B5)	0.569 mg	0.41 mg
Vitamin B6	0.255 mg	0.28 mg
Folate	0 µg	1.52 µg
Vitamin B12	0.337 µg	0.34 µg
Choline	35.2 mg	33 mg
Vitamin C	0 mg	0.127 mg
Vitamin D	0.347 µg	0.372 µg
Vitamin E	0.104 mg	0.069 mg
Minerals
Calcium	3.96 mg	8.87 mg
Iron	0.441 mg	0.48 mg
Magnesium	11.9 mg	11.9 mg
Phosphorus	134 mg	110 mg
Potassium	201 mg	177 mg
Sodium	28.7 mg	28.6 mg
Zinc	1.15 mg	1.29 mg
Copper	0.035 mg	0.039 mg
Manganese	0.004 mg	0.006 mg
Selenium	22.1 µg	18.8 µg
Iodine	1.98 µg	0.76 µg
Fats
Polyunsaturated Fat	0.728 g	0.564 g
Monounsaturated Fat	1.94 g	2.35 g
Saturated Fat	1.62 g	1.89 g
Trans Fat	0.017 g	0.023 g
Cholesterol	38.1 mg	38.4 mg
Omega-3 (ALA)	0.015 g	0.014 g
Omega-3 (DHA)	0 g	0 g
Omega-6 (Linoleic Acid)	0.634 g	0.483 g
Amino Acids
Histidine	0.5 g	0.491 g
Isoleucine	0.579 g	0.569 g
Leucine	1.01 g	0.984 g
Lysine	1.09 g	1.09 g
Methionine	0.336 g	0.32 g
Cystine	0.138 g	0.144 g
Phenylalanine	0.51 g	0.488 g
Tyrosine	0.485 g	0.431 g
Threonine	0.54 g	0.539 g
Tryptophan	0.146 g	0.137 g
Valine	0.619 g	0.633 g
Arginine	0.787 g	0.77 g
Alanine	0.703 g	0.699 g
Serine	1.14 g	1.13 g
Proline	1.87 g	1.87 g
Glycine	0.554 g	0.566 g
Aspartic Acid	0.495 g	0.488 g
Glutamic Acid	0.51 g	0.503 g

Nutrient	Pork Blade	Pork Composite Of Trimmed Retail Cuts (Leg
Calories	202 kcal	197 kcal
Protein	24.7 g	23.5 g
Carbs	0.83 g	0 g
Fat	11.1 g	10.7 g
Vitamins
Vitamin A	4 µg	1.5 µg
Thiamin (B1)	0.637 mg	0.692 mg
Riboflavin (B2)	0.252 mg	0.277 mg
Niacin (B3)	7.7 mg	5.66 mg
Pantothenic Acid (B5)	1.15 mg	0.809 mg
Vitamin B6	0.515 mg	0.552 mg
Folate	0 µg	3 µg
Vitamin B12	0.68 µg	0.67 µg
Choline	71.2 mg	65.1 mg
Vitamin C	0 mg	0.25 mg
Vitamin D	0.7 µg	0.733 µg
Vitamin E	0.21 mg	0.137 mg
Minerals
Calcium	8 mg	17.5 mg
Iron	0.89 mg	0.947 mg
Magnesium	24 mg	23.5 mg
Phosphorus	271 mg	217 mg
Potassium	407 mg	349 mg
Sodium	58 mg	56.5 mg
Zinc	2.32 mg	2.55 mg
Copper	0.07 mg	0.077 mg
Manganese	0.009 mg	0.011 mg
Selenium	44.6 µg	37 µg
Iodine	4 µg	1.5 µg
Fats
Polyunsaturated Fat	1.47 g	1.11 g
Monounsaturated Fat	3.91 g	4.65 g
Saturated Fat	3.28 g	3.72 g
Trans Fat	0.035 g	0.046 g
Cholesterol	77 mg	75.8 mg
Omega-3 (ALA)	0.031 g	0.028 g
Omega-3 (DHA)	0.001 g	0 g
Omega-6 (Linoleic Acid)	1.28 g	0.952 g
Amino Acids
Histidine	1.01 g	0.968 g
Isoleucine	1.17 g	1.12 g
Leucine	2.04 g	1.94 g
Lysine	2.2 g	2.15 g
Methionine	0.678 g	0.632 g
Cystine	0.279 g	0.285 g
Phenylalanine	1.03 g	0.962 g
Tyrosine	0.98 g	0.851 g
Threonine	1.09 g	1.06 g
Tryptophan	0.294 g	0.271 g
Valine	1.25 g	1.25 g
Arginine	1.59 g	1.52 g
Alanine	1.42 g	1.38 g
Serine	2.31 g	2.23 g
Proline	3.78 g	3.7 g
Glycine	1.12 g	1.12 g
Aspartic Acid	1 g	0.963 g
Glutamic Acid	1.03 g	0.992 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork Blade and Pork Composite Of Trimmed Retail Cuts (Leg, including preparation variants and research-cited compound levels, or compare any two foods.