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Nutritional info of: Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried
vs
Pork, Leg Cap Steak, boneless, separable lean and fat, raw
Baked Pork Chop, spinach, and vegetable rice
Baked Pork Chop, spinach, and vegetable rice
Crispy Pata (Deep Fried Pork Leg)
Crispy Pata (Deep Fried Pork Leg)
 
Official USDA name:"Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried"
USDA Record Number:"10197"
SkipThePie link:permalink
Food Group:Pork Products
Official USDA name:"Pork, Leg Cap Steak, boneless, separable lean and fat, raw"
USDA Record Number:"10957"
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, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, raw

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

273
Calories from Fat 163
 

% Daily Value*

 

Total Fat

18g
28%
 
Saturated Fat 7g34%
 
Trans Fat 0g
 

Cholesterol

73mg
24%
 

Sodium

50mg
2%
 

Total Carbohydrate

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

Protein

26g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron4%
 
*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

123
Calories from Fat 31
 

% Daily Value*

 

Total Fat

3g
5%
 
Saturated Fat 1g6%
 
Trans Fat 0g
 

Cholesterol

63mg
21%
 

Sodium

73mg
3%
 

Total Carbohydrate

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

Protein

22g
 
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 rib (chops), boneless, separable lean and fat, cooked, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, raw

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories273 kcal1142 kJ14%
 
from Carbs0 kcal0 kJ
 
from Fat162.8 kcal681.2 kJ
 
from Protein110.3 kcal461.29 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 Calories123 kcal515 kJ6%
 
from Carbs0 kcal0 kJ
 
from Fat30.6 kcal127.94 kJ
 
from Protein92.4 kcal386.61 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, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, raw

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 7 IU 0%
 
Vitamin B6 0.357 mg 18%
 
Vitamin B12 0.59 mcg 10%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 34 IU 8%
 
Vitamin D2 ~
 
Vitamin D3 0.9 mcg ~
 
Vitamin D (D2 + D3) 0.9 mcg 9%
 
Vitamin E (Alpha-tocopherol) 0.2 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.708 mg 47%
 
Riboflavin 0.313 mg 18%
 
Niacin 4.805 mg 24%
 
Pantothenic Acid 0.723 mg 7%
 
Folate 7 mcg 2%
 
Folate, Food 7 mcg 2%
 
Folate, DFE 7 mcg DFE 2%
 
Choline 88.7 mg ~
 
Betaine 3.4 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 0 IU 0%
 
Vitamin B6 0.553 mg 28%
 
Vitamin B12 0.64 mcg 11%
 
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) 0.08 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.525 mg 35%
 
Riboflavin 0.423 mg 25%
 
Niacin 7.092 mg 35%
 
Pantothenic Acid 0.802 mg 8%
 
Folate 1 mcg 0%
 
Folate, Food 1 mcg 0%
 
Folate, DFE 1 mcg DFE 0%
 
Choline 71.9 mg ~
 
Betaine 6.3 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, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, raw

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 11 mg 1%
 
Iron 0.73 mg 4%
 
Magnesium 24 mg 6%
 
Phosphorus 228 mg 23%
 
Potassium 428 mg 9%
 
Sodium 50 mg 2%
 
Zinc 2.04 mg 14%
 
Copper 0.067 mg 3%
 
Manganese 0.007 mg 0%
 
Selenium 41.9 mcg 60%
 
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 0.84 mg 5%
 
Magnesium 22 mg 6%
 
Phosphorus 207 mg 21%
 
Potassium 365 mg 8%
 
Sodium 73 mg 3%
 
Zinc 3.18 mg 21%
 
Copper 0.057 mg 3%
 
Manganese 0.009 mg 0%
 
Selenium 25.2 mcg 36%
 
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, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, raw

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein25.82g52%
 

Essential Aminos

 
Histidine0.992 g142%
 
Isoleucine1.179 g84%
 
Leucine2.048 g75%
 
Lysine2.304 g110%
 
Methionine0.665 g
 
Phenylalanine1.024 g
 
Threonine1.158 g110%
 
Tryptophan0.314 g112%
 
Valine1.386 g76%
 

Non-essential Aminos

 
Arginine1.644 g
 
Alanine1.522 g
 
Aspartate2.567 g
 
Cystine0.322 g
 
Glutamate3.944 g
 
Glycine1.402 g
 
Hydroxyproline
 
Proline1.133 g
 
Serine1.066 g
 
Tyrosine0.874 g
 
Methionine + Cystine† 0.987 g 94
 
Phenylalanine + Tyrosine† 1.898 g 181
 
* 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%*
 
Protein21.64g43%
 

Essential Aminos

 
Histidine0.88 g126%
 
Isoleucine1.025 g73%
 
Leucine1.781 g65%
 
Lysine1.924 g92%
 
Methionine0.593 g
 
Phenylalanine0.899 g
 
Threonine0.952 g91%
 
Tryptophan0.258 g92%
 
Valine1.094 g60%
 

Non-essential Aminos

 
Arginine1.394 g
 
Alanine1.239 g
 
Aspartate2.024 g
 
Cystine0.244 g
 
Glutamate3.306 g
 
Glycine0.978 g
 
Hydroxyproline0.075 g
 
Proline0.875 g
 
Serine0.904 g
 
Tyrosine0.857 g
 
Methionine + Cystine† 0.837 g 80
 
Phenylalanine + Tyrosine† 1.756 g 167
 
* 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, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, 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 rib (chops), boneless, separable lean and fat, cooked, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, raw

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat18.05g28%
 
Total Omega-3 Fatty Acids0.12g
 
Total Omega-6 Fatty Acids1.92g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

6.72g34%
 
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]0.23g
 
Palmitic Acid   [Hexadecanoic Acid]4.15g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]2.2g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

7.96g
 
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]0.14g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]7.25g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.53g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

2.08g
 
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)]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]1.87g
 
Linolenic Acid   [Octadecatrienoic Acid]0.12g
 
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 Fat3.39g5%
 
Total Omega-3 Fatty Acids0.013g
 
Total Omega-6 Fatty Acids0.481g
 
Total Trans Fatty Acids0.016g
 
Total Trans-monoenoic Fatty Acids0.016g
 
Total Trans-polyenoic Fatty Acids0g
 

Total Saturated Fats (Bad Fats)

1.187g6%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.009g
 
Myristic Acid   [Tetradecanoic Acid]0.041g
 
Palmitic Acid   [Hexadecanoic Acid]0.768g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.369g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.688g
 
16:1 c~
 
16:1 t~
 
18:1 c1.54g
 
18:1 t0.016g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.022g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.556g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.11g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.509g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c0.422g
 
18:2 t not further defined~
 
18:2 t,t0g
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.013g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.059g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.014g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]0.422g
 
Linolenic Acid   [Octadecatrienoic Acid]0.013g
 
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, pan-fried vs Pork, Leg Cap Steak, boneless, separable lean and fat, raw

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water56.34g
 
Ash1.18g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol73mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water75.18g
 
Ash1.02g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol63mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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