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Search for Nutrition Info » Pork Products  » Pork, fresh, leg (ham), shank half, separable lean only, raw

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Nutritional info of: Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted
vs
Pork, fresh, leg (ham), shank half, separable lean only, raw
Pork chops simmered in a creamy mushroom gravy
Pork chops simmered in a creamy mushroom gravy
Ham cooked with fruit
Ham cooked with fruit
 
Official USDA name:"Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted"
USDA Record Number:"10043"
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Food Group:Pork Products
Official USDA name:"Pork, fresh, leg (ham), shank half, separable lean only, raw"
USDA Record Number:"10018"
SkipThePie link:permalink
Food Group:Pork Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

194
Calories from Fat 72
 

% Daily Value*

 

Total Fat

8g
12%
 
Saturated Fat 3g15%
 
Trans Fat 0g
 

Cholesterol

75mg
25%
 

Sodium

86mg
4%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

29g
 
Vitamin A0% · Vitamin C0%
 
Calcium3% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

139
Calories from Fat 51
 

% Daily Value*

 

Total Fat

6g
9%
 
Saturated Fat 2g10%
 
Trans Fat 0g
 

Cholesterol

60mg
20%
 

Sodium

67mg
3%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

21g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories194 kcal812 kJ10%
 
from Carbs0 kcal0 kJ
 
from Fat71.7 kcal300.03 kJ
 
from Protein122 kcal510.6 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories139 kcal582 kJ7%
 
from Carbs0 kcal0 kJ
 
from Fat50.8 kcal212.47 kJ
 
from Protein88 kcal368.39 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 8 IU 0%
 
Vitamin B6 0.512 mg 26%
 
Vitamin B12 0.88 mcg 15%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 21 IU 5%
 
Vitamin D2 ~
 
Vitamin D3 0.5 mcg ~
 
Vitamin D (D2 + D3) 0.5 mcg 5%
 
Vitamin E (Alpha-tocopherol) 0.24 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.562 mg 37%
 
Riboflavin 0.449 mg 26%
 
Niacin 7.655 mg 38%
 
Pantothenic Acid 1.555 mg 16%
 
Folate 0 mcg 0%
 
Folate, Food 0 mcg 0%
 
Folate, DFE 0 mcg DFE 0%
 
Choline 98.2 mg ~
 
Betaine 3.8 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 6 IU 0%
 
Vitamin B6 0.51 mg 26%
 
Vitamin B12 0.69 mcg 12%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0.9 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.29 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K ~
 
Thiamin 0.89 mg 59%
 
Riboflavin 0.277 mg 16%
 
Niacin 4.605 mg 23%
 
Pantothenic Acid 0.811 mg 8%
 
Folate 5 mcg 1%
 
Folate, Food 5 mcg 1%
 
Folate, DFE 5 mcg DFE 1%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 30 mg 3%
 
Iron 0.93 mg 5%
 
Magnesium 21 mg 5%
 
Phosphorus 223 mg 22%
 
Potassium 370 mg 8%
 
Sodium 86 mg 4%
 
Zinc 3.74 mg 25%
 
Copper 0.102 mg 5%
 
Manganese 0.02 mg 1%
 
Selenium 45.2 mcg 65%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 7 mg 1%
 
Iron 0.94 mg 5%
 
Magnesium 25 mg 6%
 
Phosphorus 226 mg 23%
 
Potassium 340 mg 7%
 
Sodium 67 mg 3%
 
Zinc 2.31 mg 15%
 
Copper 0.075 mg 4%
 
Manganese 0.014 mg 1%
 
Selenium 35.2 mcg 50%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein28.58g57%
 

Essential Aminos

 
Histidine1.163 g166%
 
Isoleucine1.353 g97%
 
Leucine2.353 g86%
 
Lysine2.542 g121%
 
Methionine0.783 g
 
Phenylalanine1.188 g
 
Threonine1.257 g120%
 
Tryptophan0.34 g121%
 
Valine1.446 g79%
 

Non-essential Aminos

 
Arginine1.842 g
 
Alanine1.637 g
 
Aspartate2.674 g
 
Cystine0.322 g
 
Glutamate4.367 g
 
Glycine1.292 g
 
Hydroxyproline0.1 g
 
Proline1.156 g
 
Serine1.194 g
 
Tyrosine1.133 g
 
Methionine + Cystine† 1.105 g 105
 
Phenylalanine + Tyrosine† 2.321 g 221
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein20.62g41%
 

Essential Aminos

 
Histidine0.824 g118%
 
Isoleucine0.966 g69%
 
Leucine1.654 g61%
 
Lysine1.854 g88%
 
Methionine0.546 g
 
Phenylalanine0.823 g
 
Threonine0.942 g90%
 
Tryptophan0.262 g94%
 
Valine1.119 g61%
 

Non-essential Aminos

 
Arginine1.282 g
 
Alanine1.201 g
 
Aspartate1.913 g
 
Cystine0.263 g
 
Glutamate3.228 g
 
Glycine0.979 g
 
Hydroxyproline
 
Proline0.828 g
 
Serine0.852 g
 
Tyrosine0.718 g
 
Methionine + Cystine† 0.809 g 77
 
Phenylalanine + Tyrosine† 1.541 g 147
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat7.95g12%
 
Total Omega-3 Fatty Acids0.037g
 
Total Omega-6 Fatty Acids1.079g
 
Total Trans Fatty Acids0.053g
 
Total Trans-monoenoic Fatty Acids0.039g
 
Total Trans-polyenoic Fatty Acids0.014g
 

Total Saturated Fats (Bad Fats)

2.932g15%
 
Arachidic Acid   [Eicosanoic Acid]0.013g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.01g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.007g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.025g
 
Myristic Acid   [Tetradecanoic Acid]0.105g
 
Palmitic Acid   [Hexadecanoic Acid]1.81g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.962g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

3.398g
 
16:1 c~
 
16:1 t~
 
18:1 c3.127g
 
18:1 t0.039g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.05g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]3.166g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.183g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.162g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c1.013g
 
18:2 t not further defined0.014g
 
18:2 t,t~
 
18:3i0g
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.037g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.052g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.007g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.039g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]1.027g
 
Linolenic Acid   [Octadecatrienoic Acid]0.037g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat5.63g9%
 
Total Omega-3 Fatty Acids0.02g
 
Total Omega-6 Fatty Acids0.56g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

1.94g10%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.01g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.01g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.07g
 
Palmitic Acid   [Hexadecanoic Acid]1.24g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.61g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.54g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.04g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]2.31g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.18g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.61g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.07g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.49g
 
Linolenic Acid   [Octadecatrienoic Acid]0.02g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), shank half, separable lean only, raw

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water63.65g
 
Ash1.19g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol75mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water72.83g
 
Ash1.03g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol60mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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