Pork vs Pork Composite Of Separable 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 1.77 g.
- Pork is lighter per 100 g: 263 kcal against 547 kcal.
- Pork leads in 39 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Pork Composite Of Separable Fat leads in 7 micronutrients, including Vitamin D, Polyunsaturated Fat, Monounsaturated Fat.
Per 100 calories
| Nutrient | Pork | Pork Composite Of Separable Fat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 7.66 g | 1.77 g |
| Carbs | 0 g | 0.029 g |
| Fat | 7.55 g | 10.3 g |
| Vitamins | ||
| Vitamin A | 0.761 µg | 0 µg |
| Thiamin (B1) | 0.274 mg | 0.041 mg |
| Riboflavin (B2) | 0.086 mg | 0.022 mg |
| Niacin (B3) | 1.63 mg | 0.655 mg |
| Pantothenic Acid (B5) | 0.226 mg | 0.103 mg |
| Vitamin B6 | 0.147 mg | 0.047 mg |
| Folate | 2.09 µg | 0 µg |
| Vitamin B12 | 0.236 µg | 0.263 µg |
| Choline | 33.6 mg | 7.35 mg |
| Vitamin C | 0.266 mg | 0 mg |
| Vitamin D | 0.19 µg | 0.274 µg |
| Vitamin E | 0.08 mg | 0.026 mg |
| Minerals | ||
| Calcium | 5.31 mg | 5.31 mg |
| Iron | 0.375 mg | 0.118 mg |
| Magnesium | 7.87 mg | 1.92 mg |
| Phosphorus | 72.8 mg | 25.7 mg |
| Potassium | 123 mg | 37.1 mg |
| Sodium | 23.2 mg | 18.8 mg |
| Zinc | 0.97 mg | 0.186 mg |
| Copper | 0.02 mg | 0.009 mg |
| Manganese | 0.003 mg | 0.001 mg |
| Selenium | 11.4 µg | 2.4 µg |
| Iodine | 0.761 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 0.803 g | 1.47 g |
| Monounsaturated Fat | 3.36 g | 4.25 g |
| Saturated Fat | 2.78 g | 3.65 g |
| Trans Fat | 0.025 g | 0.113 g |
| Cholesterol | 30.1 mg | 15 mg |
| Omega-3 (ALA) | 0 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.63 g | 1.32 g |
| Amino Acids | ||
| Histidine | 0.324 g | 0.076 g |
| Isoleucine | 0.379 g | 0.087 g |
| Leucine | 0.649 g | 0.151 g |
| Lysine | 0.729 g | 0.164 g |
| Methionine | 0.215 g | 0.049 g |
| Cystine | 0.104 g | 0.02 g |
| Phenylalanine | 0.322 g | 0.074 g |
| Tyrosine | 0.282 g | 0.067 g |
| Threonine | 0.369 g | 0.079 g |
| Tryptophan | 0.103 g | 0.019 g |
| Valine | 0.439 g | 0.092 g |
| Arginine | 0.504 g | 0.118 g |
| Alanine | 0.473 g | 0.104 g |
| Serine | 0.752 g | 0.173 g |
| Proline | 1.27 g | 0.282 g |
| Glycine | 0.385 g | 0.08 g |
| Aspartic Acid | 0.325 g | 0.072 g |
| Glutamic Acid | 0.335 g | 0.076 g |
Per 100 grams
| Nutrient | Pork | Pork Composite Of Separable Fat |
|---|---|---|
| Calories | 263 kcal | 547 kcal |
| Protein | 20.1 g | 9.69 g |
| Carbs | 0 g | 0.16 g |
| Fat | 19.8 g | 56.4 g |
| Vitamins | ||
| Vitamin A | 2 µg | 0 µg |
| Thiamin (B1) | 0.719 mg | 0.225 mg |
| Riboflavin (B2) | 0.227 mg | 0.121 mg |
| Niacin (B3) | 4.28 mg | 3.58 mg |
| Pantothenic Acid (B5) | 0.594 mg | 0.562 mg |
| Vitamin B6 | 0.387 mg | 0.255 mg |
| Folate | 5.5 µg | 0 µg |
| Vitamin B12 | 0.62 µg | 1.44 µg |
| Choline | 88.3 mg | 40.2 mg |
| Vitamin C | 0.7 mg | 0 mg |
| Vitamin D | 0.5 µg | 1.5 µg |
| Vitamin E | 0.21 mg | 0.14 mg |
| Minerals | ||
| Calcium | 14 mg | 29 mg |
| Iron | 0.986 mg | 0.645 mg |
| Magnesium | 20.7 mg | 10.5 mg |
| Phosphorus | 191 mg | 141 mg |
| Potassium | 322 mg | 203 mg |
| Sodium | 60.9 mg | 103 mg |
| Zinc | 2.55 mg | 1.02 mg |
| Copper | 0.052 mg | 0.05 mg |
| Manganese | 0.007 mg | 0.007 mg |
| Selenium | 30 µg | 13.1 µg |
| Iodine | 2 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 2.11 g | 8.01 g |
| Monounsaturated Fat | 8.82 g | 23.2 g |
| Saturated Fat | 7.29 g | 20 g |
| Trans Fat | 0.066 g | 0.617 g |
| Cholesterol | 79.1 mg | 82 mg |
| Omega-3 (ALA) | 0 g | 0.339 g |
| Omega-6 (Linoleic Acid) | 1.66 g | 7.2 g |
| Amino Acids | ||
| Histidine | 0.852 g | 0.417 g |
| Isoleucine | 0.995 g | 0.476 g |
| Leucine | 1.71 g | 0.823 g |
| Lysine | 1.92 g | 0.896 g |
| Methionine | 0.564 g | 0.266 g |
| Cystine | 0.272 g | 0.112 g |
| Phenylalanine | 0.847 g | 0.406 g |
| Tyrosine | 0.742 g | 0.368 g |
| Threonine | 0.97 g | 0.434 g |
| Tryptophan | 0.27 g | 0.102 g |
| Valine | 1.15 g | 0.504 g |
| Arginine | 1.33 g | 0.643 g |
| Alanine | 1.24 g | 0.567 g |
| Serine | 1.98 g | 0.945 g |
| Proline | 3.33 g | 1.54 g |
| Glycine | 1.01 g | 0.435 g |
| Aspartic Acid | 0.854 g | 0.391 g |
| Glutamic Acid | 0.879 g | 0.418 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork and Pork Composite Of Separable Fat, including preparation variants and research-cited compound levels, or compare any two foods.