Pork 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 1.3 g.
- Pork Shoulder is lighter per 100 g: 261 kcal against 629 kcal.
- Pork Separable Fat leads in 9 micronutrients, including Vitamin A, Iodine, Polyunsaturated Fat.
- Pork Shoulder leads in 40 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Pork Separable Fat | Pork Shoulder |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.3 g | 9.32 g |
| Carbs | 0 g | 0 g |
| Fat | 10.5 g | 6.68 g |
| Vitamins | ||
| Vitamin A | 3.97 µg | 0.701 µg |
| Thiamin (B1) | 0.029 mg | 0.259 mg |
| Riboflavin (B2) | 0.023 mg | 0.135 mg |
| Niacin (B3) | 0.457 mg | 1.63 mg |
| Pantothenic Acid (B5) | 0.075 mg | 0.263 mg |
| Vitamin B6 | 0.027 mg | 0.129 mg |
| Folate | 0 µg | 2.04 µg |
| Vitamin B12 | 0.096 µg | 0.331 µg |
| Choline | 5.08 mg | 31.5 mg |
| Vitamin C | 0 mg | 0.21 mg |
| Vitamin D | 0.278 µg | 0.436 µg |
| Vitamin E | 0.033 mg | 0.083 mg |
| Minerals | ||
| Calcium | 2.86 mg | 7.97 mg |
| Iron | 0.057 mg | 0.538 mg |
| Magnesium | 1.19 mg | 7.59 mg |
| Phosphorus | 15.3 mg | 85.5 mg |
| Potassium | 36.4 mg | 135 mg |
| Sodium | 8.19 mg | 28.6 mg |
| Zinc | 0.107 mg | 1.5 mg |
| Copper | 0.013 mg | 0.046 mg |
| Manganese | 0 mg | 0.01 mg |
| Selenium | 1.63 µg | 13.6 µg |
| Iodine | 3.97 µg | 0.701 µg |
| Fats | ||
| Polyunsaturated Fat | 1.96 g | 0.631 g |
| Monounsaturated Fat | 4.53 g | 2.99 g |
| Saturated Fat | 3.65 g | 2.42 g |
| Trans Fat | 0.086 g | 0 g |
| Cholesterol | 12 mg | 34.4 mg |
| Omega-3 (ALA) | 0.078 g | 0 g |
| Omega-3 (DHA) | 0.003 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.76 g | 0.556 g |
| Amino Acids | ||
| Histidine | 0.053 g | 0.362 g |
| Isoleucine | 0.061 g | 0.429 g |
| Leucine | 0.107 g | 0.742 g |
| Lysine | 0.115 g | 0.833 g |
| Methionine | 0.036 g | 0.242 g |
| Cystine | 0.015 g | 0.117 g |
| Phenylalanine | 0.054 g | 0.37 g |
| Tyrosine | 0.051 g | 0.318 g |
| Threonine | 0.057 g | 0.421 g |
| Tryptophan | 0.015 g | 0.115 g |
| Valine | 0.066 g | 0.501 g |
| Arginine | 0.084 g | 0.589 g |
| Alanine | 0.074 g | 0.547 g |
| Serine | 0.121 g | 0.856 g |
| Proline | 0.198 g | 1.43 g |
| Glycine | 0.059 g | 0.486 g |
| Aspartic Acid | 0.052 g | 0.398 g |
| Glutamic Acid | 0.054 g | 0.385 g |
Per 100 grams
| Nutrient | Pork Separable Fat | Pork Shoulder |
|---|---|---|
| Calories | 629 kcal | 261 kcal |
| Protein | 8.16 g | 24.4 g |
| Carbs | 0 g | 0 g |
| Fat | 65.9 g | 17.5 g |
| Vitamins | ||
| Vitamin A | 25 µg | 1.83 µg |
| Thiamin (B1) | 0.185 mg | 0.678 mg |
| Riboflavin (B2) | 0.145 mg | 0.352 mg |
| Niacin (B3) | 2.88 mg | 4.25 mg |
| Pantothenic Acid (B5) | 0.47 mg | 0.687 mg |
| Vitamin B6 | 0.167 mg | 0.338 mg |
| Folate | 0 µg | 5.33 µg |
| Vitamin B12 | 0.605 µg | 0.865 µg |
| Choline | 32 mg | 82.4 mg |
| Vitamin C | 0 mg | 0.55 mg |
| Vitamin D | 1.75 µg | 1.14 µg |
| Vitamin E | 0.21 mg | 0.218 mg |
| Minerals | ||
| Calcium | 18 mg | 20.8 mg |
| Iron | 0.36 mg | 1.41 mg |
| Magnesium | 7.5 mg | 19.8 mg |
| Phosphorus | 96.5 mg | 223 mg |
| Potassium | 229 mg | 352 mg |
| Sodium | 51.5 mg | 74.7 mg |
| Zinc | 0.675 mg | 3.93 mg |
| Copper | 0.079 mg | 0.119 mg |
| Manganese | 0.002 mg | 0.025 mg |
| Selenium | 10.3 µg | 35.6 µg |
| Iodine | 25 µg | 1.83 µg |
| Fats | ||
| Polyunsaturated Fat | 12.4 g | 1.65 g |
| Monounsaturated Fat | 28.5 g | 7.82 g |
| Saturated Fat | 23 g | 6.32 g |
| Trans Fat | 0.538 g | 0 g |
| Cholesterol | 75.5 mg | 90 mg |
| Omega-3 (ALA) | 0.49 g | 0 g |
| Omega-3 (DHA) | 0.019 g | 0 g |
| Omega-6 (Linoleic Acid) | 11.1 g | 1.45 g |
| Amino Acids | ||
| Histidine | 0.332 g | 0.947 g |
| Isoleucine | 0.386 g | 1.12 g |
| Leucine | 0.671 g | 1.94 g |
| Lysine | 0.726 g | 2.18 g |
| Methionine | 0.224 g | 0.633 g |
| Cystine | 0.092 g | 0.306 g |
| Phenylalanine | 0.339 g | 0.966 g |
| Tyrosine | 0.323 g | 0.832 g |
| Threonine | 0.359 g | 1.1 g |
| Tryptophan | 0.097 g | 0.301 g |
| Valine | 0.413 g | 1.31 g |
| Arginine | 0.526 g | 1.54 g |
| Alanine | 0.468 g | 1.43 g |
| Serine | 0.763 g | 2.24 g |
| Proline | 1.25 g | 3.75 g |
| Glycine | 0.369 g | 1.27 g |
| Aspartic Acid | 0.33 g | 1.04 g |
| Glutamic Acid | 0.341 g | 1.01 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork Separable Fat and Pork Shoulder, including preparation variants and research-cited compound levels, or compare any two foods.