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Nutritional info of: Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised
vs
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated
Pork Chops simmered in a creamy mushroom gravy with green beans and rice
Pork Chops simmered in a creamy mushroom gravy with green beans and rice
Bone-In Ham
Bone-In Ham
 
Official USDA name:"Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised"
USDA Record Number:"10195"
SkipThePie link:permalink
Food Group:Pork Products
Official USDA name:"Pork, cured, ham, rump, bone-in, separable lean and fat, unheated"
USDA Record Number:"10955"
SkipThePie link:permalink
Food Group:Pork Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

255
Calories from Fat 142
 

% Daily Value*

 

Total Fat

16g
24%
 
Saturated Fat 6g31%
 
Trans Fat 0g
 

Cholesterol

73mg
24%
 

Sodium

40mg
2%
 

Total Carbohydrate

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

Protein

26g
 
Vitamin A0% · Vitamin C0%
 
Calcium0% · 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

176
Calories from Fat 84
 

% Daily Value*

 

Total Fat

9g
14%
 
Saturated Fat 3g15%
 
Trans Fat 0g
 

Cholesterol

62mg
21%
 

Sodium

722mg
31%
 

Total Carbohydrate

1g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

22g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron6%
 
*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 rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories255 kcal1067 kJ13%
 
from Carbs0 kcal0 kJ
 
from Fat142.4 kcal595.91 kJ
 
from Protein112.3 kcal469.69 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 Calories176 kcal736 kJ9%
 
from Carbs2.1 kcal8.7 kJ
 
from Fat84.4 kcal353.21 kJ
 
from Protein89.1 kcal372.71 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 rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 7 IU 0%
 
Vitamin B6 0.31 mg 16%
 
Vitamin B12 0.44 mcg 7%
 
Vitamin B12, Added ~
 
Vitamin C 0.3 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.525 mg 35%
 
Riboflavin 0.242 mg 14%
 
Niacin 4.311 mg 22%
 
Pantothenic Acid 0.605 mg 6%
 
Folate 4 mcg 1%
 
Folate, Food 4 mcg 1%
 
Folate, DFE 4 mcg DFE 1%
 
Choline ~
 
Betaine ~
 
*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 0.472 mg 24%
 
Vitamin B12 0.53 mcg 9%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.32 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.482 mg 32%
 
Riboflavin 0.199 mg 12%
 
Niacin 6.417 mg 32%
 
Pantothenic Acid 0.595 mg 6%
 
Folate 1 mcg 0%
 
Folate, Food 1 mcg 0%
 
Folate, DFE 1 mcg DFE 0%
 
Choline 84 mg ~
 
Betaine 5.7 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 5 mg 0%
 
Iron 0.92 mg 5%
 
Magnesium 17 mg 4%
 
Phosphorus 172 mg 17%
 
Potassium 387 mg 8%
 
Sodium 40 mg 2%
 
Zinc 2.07 mg 14%
 
Copper 0.071 mg 4%
 
Manganese 0.009 mg 0%
 
Selenium 33.4 mcg 48%
 
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 1.01 mg 6%
 
Magnesium 22 mg 6%
 
Phosphorus 251 mg 25%
 
Potassium 358 mg 8%
 
Sodium 722 mg 31%
 
Zinc 2.42 mg 16%
 
Copper 0.769 mg 38%
 
Manganese 0.022 mg 1%
 
Selenium 20.6 mcg 29%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein26.29g53%
 

Essential Aminos

 
Histidine1.016 g145%
 
Isoleucine1.205 g86%
 
Leucine2.089 g77%
 
Lysine2.349 g112%
 
Methionine0.68 g
 
Phenylalanine1.044 g
 
Threonine1.182 g113%
 
Tryptophan0.322 g115%
 
Valine1.414 g78%
 

Non-essential Aminos

 
Arginine1.669 g
 
Alanine1.547 g
 
Aspartate2.408 g
 
Cystine0.329 g
 
Glutamate4.03 g
 
Glycine1.402 g
 
Hydroxyproline
 
Proline1.14 g
 
Serine1.086 g
 
Tyrosine0.894 g
 
Methionine + Cystine† 1.009 g 96
 
Phenylalanine + Tyrosine† 1.938 g 185
 
* 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%*
 
Protein22.27g45%
 

Essential Aminos

 
Histidine0.97 g139%
 
Isoleucine1.001 g72%
 
Leucine1.776 g65%
 
Lysine1.869 g89%
 
Methionine0.529 g
 
Phenylalanine0.888 g
 
Threonine0.991 g94%
 
Tryptophan0.207 g74%
 
Valine1.124 g62%
 

Non-essential Aminos

 
Arginine1.422 g
 
Alanine1.315 g
 
Aspartate1.941 g
 
Cystine0.25 g
 
Glutamate3.177 g
 
Glycine1.187 g
 
Hydroxyproline0.158 g
 
Proline0.962 g
 
Serine0.87 g
 
Tyrosine0.717 g
 
Methionine + Cystine† 0.779 g 74
 
Phenylalanine + Tyrosine† 1.605 g 153
 
* 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 rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Carbohydrates

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

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates0.52g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0.06g
 
Sucrose0g
 
Glucose0.06g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat15.79g24%
 
Total Omega-3 Fatty Acids0.04g
 
Total Omega-6 Fatty Acids1.25g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

6.12g31%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]0.01g
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]0.01g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.21g
 
Palmitic Acid   [Hexadecanoic Acid]3.76g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]2.01g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

7.21g
 
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]~
 
Gadoleic Acid   [Eicosenoic Acid]0.13g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]6.55g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.5g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.32g
 
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]0.05g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.2g
 
Linolenic Acid   [Octadecatrienoic Acid]0.04g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
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 Fat9.38g14%
 
Total Omega-3 Fatty Acids0.059g
 
Total Omega-6 Fatty Acids1.249g
 
Total Trans Fatty Acids0.07g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

3.008g15%
 
Arachidic Acid   [Eicosanoic Acid]0.014g
 
Behenic Acid   [Docosanoic Acid]0.007g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.001g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0.027g
 
Myristic Acid   [Tetradecanoic Acid]0.107g
 
Palmitic Acid   [Hexadecanoic Acid]1.893g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.959g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

3.966g
 
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]0.061g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]3.701g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.205g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.356g
 
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]0.08g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.046g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.002g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.169g
 
Linolenic Acid   [Octadecatrienoic Acid]0.059g
 
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 rib (chops), boneless, separable lean and fat, cooked, braised vs Pork, cured, ham, rump, bone-in, separable lean and fat, unheated

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water58.15g
 
Ash1.2g
 
Caffeine~
 
Theobromine~
 
Cholesterol73mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water65.19g
 
Ash2.65g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol62mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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