Pork Composite Of Separable Fat vs Pork Shoulder

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

Key takeaways

Pork Shoulder has more protein per 100 calories: 9.32 g against 1.77 g.
Pork Shoulder is lighter per 100 g: 261 kcal against 547 kcal.
Pork Composite Of Separable Fat leads in 6 micronutrients, including Polyunsaturated Fat, Monounsaturated Fat, Saturated Fat.
Pork Shoulder leads in 42 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).

Nutrient	Pork Composite Of Separable Fat	Pork Shoulder
Calories	100 kcal	100 kcal
Protein	1.77 g	9.32 g
Carbs	0.029 g	0 g
Fat	10.3 g	6.68 g
Vitamins
Vitamin A	0 µg	0.701 µg
Thiamin (B1)	0.041 mg	0.259 mg
Riboflavin (B2)	0.022 mg	0.135 mg
Niacin (B3)	0.655 mg	1.63 mg
Pantothenic Acid (B5)	0.103 mg	0.263 mg
Vitamin B6	0.047 mg	0.129 mg
Folate	0 µg	2.04 µg
Vitamin B12	0.263 µg	0.331 µg
Choline	7.35 mg	31.5 mg
Vitamin C	0 mg	0.21 mg
Vitamin D	0.274 µg	0.436 µg
Vitamin E	0.026 mg	0.083 mg
Minerals
Calcium	5.31 mg	7.97 mg
Iron	0.118 mg	0.538 mg
Magnesium	1.92 mg	7.59 mg
Phosphorus	25.7 mg	85.5 mg
Potassium	37.1 mg	135 mg
Sodium	18.8 mg	28.6 mg
Zinc	0.186 mg	1.5 mg
Copper	0.009 mg	0.046 mg
Manganese	0.001 mg	0.01 mg
Selenium	2.4 µg	13.6 µg
Iodine	0 µg	0.701 µg
Fats
Polyunsaturated Fat	1.47 g	0.631 g
Monounsaturated Fat	4.25 g	2.99 g
Saturated Fat	3.65 g	2.42 g
Trans Fat	0.113 g	0 g
Cholesterol	15 mg	34.4 mg
Omega-3 (ALA)	0.062 g	0 g
Omega-6 (Linoleic Acid)	1.32 g	0.556 g
Amino Acids
Histidine	0.076 g	0.362 g
Isoleucine	0.087 g	0.429 g
Leucine	0.151 g	0.742 g
Lysine	0.164 g	0.833 g
Methionine	0.049 g	0.242 g
Cystine	0.02 g	0.117 g
Phenylalanine	0.074 g	0.37 g
Tyrosine	0.067 g	0.318 g
Threonine	0.079 g	0.421 g
Tryptophan	0.019 g	0.115 g
Valine	0.092 g	0.501 g
Arginine	0.118 g	0.589 g
Alanine	0.104 g	0.547 g
Serine	0.173 g	0.856 g
Proline	0.282 g	1.43 g
Glycine	0.08 g	0.486 g
Aspartic Acid	0.072 g	0.398 g
Glutamic Acid	0.076 g	0.385 g

Nutrient	Pork Composite Of Separable Fat	Pork Shoulder
Calories	547 kcal	261 kcal
Protein	9.69 g	24.4 g
Carbs	0.16 g	0 g
Fat	56.4 g	17.5 g
Vitamins
Vitamin A	0 µg	1.83 µg
Thiamin (B1)	0.225 mg	0.678 mg
Riboflavin (B2)	0.121 mg	0.352 mg
Niacin (B3)	3.58 mg	4.25 mg
Pantothenic Acid (B5)	0.562 mg	0.687 mg
Vitamin B6	0.255 mg	0.338 mg
Folate	0 µg	5.33 µg
Vitamin B12	1.44 µg	0.865 µg
Choline	40.2 mg	82.4 mg
Vitamin C	0 mg	0.55 mg
Vitamin D	1.5 µg	1.14 µg
Vitamin E	0.14 mg	0.218 mg
Minerals
Calcium	29 mg	20.8 mg
Iron	0.645 mg	1.41 mg
Magnesium	10.5 mg	19.8 mg
Phosphorus	141 mg	223 mg
Potassium	203 mg	352 mg
Sodium	103 mg	74.7 mg
Zinc	1.02 mg	3.93 mg
Copper	0.05 mg	0.119 mg
Manganese	0.007 mg	0.025 mg
Selenium	13.1 µg	35.6 µg
Iodine	0 µg	1.83 µg
Fats
Polyunsaturated Fat	8.01 g	1.65 g
Monounsaturated Fat	23.2 g	7.82 g
Saturated Fat	20 g	6.32 g
Trans Fat	0.617 g	0 g
Cholesterol	82 mg	90 mg
Omega-3 (ALA)	0.339 g	0 g
Omega-6 (Linoleic Acid)	7.2 g	1.45 g
Amino Acids
Histidine	0.417 g	0.947 g
Isoleucine	0.476 g	1.12 g
Leucine	0.823 g	1.94 g
Lysine	0.896 g	2.18 g
Methionine	0.266 g	0.633 g
Cystine	0.112 g	0.306 g
Phenylalanine	0.406 g	0.966 g
Tyrosine	0.368 g	0.832 g
Threonine	0.434 g	1.1 g
Tryptophan	0.102 g	0.301 g
Valine	0.504 g	1.31 g
Arginine	0.643 g	1.54 g
Alanine	0.567 g	1.43 g
Serine	0.945 g	2.24 g
Proline	1.54 g	3.75 g
Glycine	0.435 g	1.27 g
Aspartic Acid	0.391 g	1.04 g
Glutamic Acid	0.418 g	1.01 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork Composite Of Separable Fat and Pork Shoulder, including preparation variants and research-cited compound levels, or compare any two foods.