Pork vs Pork 72% Lean / 28% Fat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pork has more protein per 100 calories: 7.66 g against 5.8 g.
- Pork is lighter per 100 g: 263 kcal against 393 kcal.
- Pork leads in 27 micronutrients, including Vitamin A, Thiamin (B1), Folate.
- Pork 72% Lean / 28% Fat leads in 10 micronutrients, including Riboflavin (B2), Vitamin B12, Manganese.
Per 100 calories
| Nutrient | Pork | Pork 72% Lean / 28% Fat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 7.66 g | 5.8 g |
| Carbs | 0 g | 0.354 g |
| Fat | 7.55 g | 8.37 g |
| Vitamins | ||
| Vitamin A | 0.761 µg | 0 µg |
| Thiamin (B1) | 0.274 mg | 0.087 mg |
| Riboflavin (B2) | 0.086 mg | 0.124 mg |
| Niacin (B3) | 1.63 mg | 1.91 mg |
| Pantothenic Acid (B5) | 0.226 mg | 0.25 mg |
| Vitamin B6 | 0.147 mg | 0.129 mg |
| Folate | 2.09 µg | 0.509 µg |
| Vitamin B12 | 0.236 µg | 0.298 µg |
| Choline | 33.6 mg | 20.3 mg |
| Vitamin C | 0.266 mg | 0 mg |
| Vitamin D | 0.19 µg | 0.204 µg |
| Vitamin E | 0.08 mg | 0.089 mg |
| Minerals | ||
| Calcium | 5.31 mg | 5.09 mg |
| Iron | 0.375 mg | 0.293 mg |
| Magnesium | 7.87 mg | 4.83 mg |
| Phosphorus | 72.8 mg | 48.9 mg |
| Potassium | 123 mg | 71.2 mg |
| Sodium | 23.2 mg | 23.9 mg |
| Zinc | 0.97 mg | 0.656 mg |
| Copper | 0.02 mg | 0.01 mg |
| Manganese | 0.003 mg | 0.003 mg |
| Selenium | 11.4 µg | 9.67 µg |
| Iodine | 0.761 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 0.803 g | 2.12 g |
| Monounsaturated Fat | 3.36 g | 7.53 g |
| Saturated Fat | 2.78 g | 2.88 g |
| Trans Fat | 0.025 g | 0.058 g |
| Cholesterol | 30.1 mg | 25.4 mg |
| Omega-3 (ALA) | 0 g | 0.053 g |
| Omega-3 (EPA) | 0 g | 0.002 g |
| Omega-3 (DHA) | 0 g | 0.002 g |
| Omega-6 (Linoleic Acid) | 0.63 g | 0.959 g |
| Amino Acids | ||
| Histidine | 0.324 g | 0.23 g |
| Isoleucine | 0.379 g | 0.265 g |
| Leucine | 0.649 g | 0.463 g |
| Lysine | 0.729 g | 0.499 g |
| Methionine | 0.215 g | 0.155 g |
| Cystine | 0.104 g | 0.067 g |
| Phenylalanine | 0.322 g | 0.247 g |
| Tyrosine | 0.282 g | 0.246 g |
| Threonine | 0.369 g | 0.246 g |
| Tryptophan | 0.103 g | 0.075 g |
| Valine | 0.439 g | 0.293 g |
| Arginine | 0.504 g | 0.379 g |
| Alanine | 0.473 g | 0.344 g |
| Serine | 0.752 g | 0.524 g |
| Proline | 1.27 g | 0.858 g |
| Glycine | 0.385 g | 0.326 g |
| Aspartic Acid | 0.325 g | 0.285 g |
| Glutamic Acid | 0.335 g | 0.233 g |
Per 100 grams
| Nutrient | Pork | Pork 72% Lean / 28% Fat |
|---|---|---|
| Calories | 263 kcal | 393 kcal |
| Protein | 20.1 g | 22.8 g |
| Carbs | 0 g | 1.39 g |
| Fat | 19.8 g | 32.9 g |
| Vitamins | ||
| Vitamin A | 2 µg | 0 µg |
| Thiamin (B1) | 0.719 mg | 0.341 mg |
| Riboflavin (B2) | 0.227 mg | 0.488 mg |
| Niacin (B3) | 4.28 mg | 7.52 mg |
| Pantothenic Acid (B5) | 0.594 mg | 0.984 mg |
| Vitamin B6 | 0.387 mg | 0.508 mg |
| Folate | 5.5 µg | 2 µg |
| Vitamin B12 | 0.62 µg | 1.17 µg |
| Choline | 88.3 mg | 79.9 mg |
| Vitamin C | 0.7 mg | 0 mg |
| Vitamin D | 0.5 µg | 0.8 µg |
| Vitamin E | 0.21 mg | 0.35 mg |
| Minerals | ||
| Calcium | 14 mg | 20 mg |
| Iron | 0.986 mg | 1.15 mg |
| Magnesium | 20.7 mg | 19 mg |
| Phosphorus | 191 mg | 192 mg |
| Potassium | 322 mg | 280 mg |
| Sodium | 60.9 mg | 94 mg |
| Zinc | 2.55 mg | 2.58 mg |
| Copper | 0.052 mg | 0.038 mg |
| Manganese | 0.007 mg | 0.013 mg |
| Selenium | 30 µg | 38 µg |
| Iodine | 2 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 2.11 g | 8.33 g |
| Monounsaturated Fat | 8.82 g | 29.6 g |
| Saturated Fat | 7.29 g | 11.3 g |
| Trans Fat | 0.066 g | 0.229 g |
| Cholesterol | 79.1 mg | 100 mg |
| Omega-3 (ALA) | 0 g | 0.21 g |
| Omega-3 (EPA) | 0 g | 0.007 g |
| Omega-3 (DHA) | 0 g | 0.007 g |
| Omega-6 (Linoleic Acid) | 1.66 g | 3.77 g |
| Amino Acids | ||
| Histidine | 0.852 g | 0.902 g |
| Isoleucine | 0.995 g | 1.04 g |
| Leucine | 1.71 g | 1.82 g |
| Lysine | 1.92 g | 1.96 g |
| Methionine | 0.564 g | 0.61 g |
| Cystine | 0.272 g | 0.264 g |
| Phenylalanine | 0.847 g | 0.972 g |
| Tyrosine | 0.742 g | 0.967 g |
| Threonine | 0.97 g | 0.968 g |
| Tryptophan | 0.27 g | 0.295 g |
| Valine | 1.15 g | 1.15 g |
| Arginine | 1.33 g | 1.49 g |
| Alanine | 1.24 g | 1.35 g |
| Serine | 1.98 g | 2.06 g |
| Proline | 3.33 g | 3.37 g |
| Glycine | 1.01 g | 1.28 g |
| Aspartic Acid | 0.854 g | 1.12 g |
| Glutamic Acid | 0.879 g | 0.916 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork and Pork 72% Lean / 28% Fat, including preparation variants and research-cited compound levels, or compare any two foods.