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Nutritional info of: Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw
vs
Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted
Pork chops
Pork chops
Pork Loin Ham
Pork Loin Ham
 
Official USDA name:"Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw"
USDA Record Number:"10048"
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Food Group:Pork Products
Official USDA name:"Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted"
USDA Record Number:"10923"
SkipThePie link:permalink
Food Group:Pork Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

136
Calories from Fat 43
 

% Daily Value*

 

Total Fat

5g
7%
 
Saturated Fat 2g8%
 
Trans Fat 0g
 

Cholesterol

56mg
19%
 

Sodium

60mg
3%
 

Total Carbohydrate

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

Protein

22g
 
Vitamin A0% · Vitamin C0%
 
Calcium2% · Iron3%
 
*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

177
Calories from Fat 85
 

% Daily Value*

 

Total Fat

9g
14%
 
Saturated Fat 3g16%
 
Trans Fat 0g
 

Cholesterol

72mg
24%
 

Sodium

841mg
37%
 

Total Carbohydrate

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

Protein

22g
 
Vitamin A1% · 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 or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories136 kcal569 kJ7%
 
from Carbs0 kcal0 kJ
 
from Fat43.3 kcal181.15 kJ
 
from Protein93 kcal389.29 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 Calories177 kcal741 kJ9%
 
from Carbs2.4 kcal10.04 kJ
 
from Fat84.5 kcal353.59 kJ
 
from Protein89.9 kcal376.06 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 or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.735 mg 37%
 
Vitamin B12 0.5 mcg 8%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 19 IU 5%
 
Vitamin D2 ~
 
Vitamin D3 0.5 mcg ~
 
Vitamin D (D2 + D3) 0.5 mcg 5%
 
Vitamin E (Alpha-tocopherol) 0.13 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.484 mg 32%
 
Riboflavin 0.186 mg 11%
 
Niacin 6.685 mg 33%
 
Pantothenic Acid 0.725 mg 7%
 
Folate 0 mcg 0%
 
Folate, Food 0 mcg 0%
 
Folate, DFE 0 mcg DFE 0%
 
Choline 57.9 mg ~
 
Betaine 3 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 38 IU 1%
 
Vitamin B6 0.364 mg 18%
 
Vitamin B12 0.58 mcg 10%
 
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) 0.27 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.327 mg 22%
 
Riboflavin 0.222 mg 13%
 
Niacin 7.127 mg 36%
 
Pantothenic Acid 0.478 mg 5%
 
Folate 1 mcg 0%
 
Folate, Food 1 mcg 0%
 
Folate, DFE 1 mcg DFE 0%
 
Choline 98.6 mg ~
 
Betaine 2.7 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 24 mg 2%
 
Iron 0.61 mg 3%
 
Magnesium 25 mg 6%
 
Phosphorus 216 mg 22%
 
Potassium 359 mg 8%
 
Sodium 60 mg 3%
 
Zinc 1.97 mg 13%
 
Copper 0.068 mg 3%
 
Manganese 0.009 mg 0%
 
Selenium 38.3 mcg 55%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 10 mg 1%
 
Iron 0.99 mg 6%
 
Magnesium 21 mg 5%
 
Phosphorus 260 mg 26%
 
Potassium 477 mg 10%
 
Sodium 841 mg 37%
 
Zinc 2.35 mg 16%
 
Copper 0.12 mg 6%
 
Manganese 0.022 mg 1%
 
Selenium 46.2 mcg 66%
 
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 or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein21.79g44%
 

Essential Aminos

 
Histidine0.941 g134%
 
Isoleucine1.072 g77%
 
Leucine1.856 g68%
 
Lysine2.021 g96%
 
Methionine0.6 g
 
Phenylalanine0.916 g
 
Threonine0.978 g93%
 
Tryptophan0.229 g82%
 
Valine1.139 g63%
 

Non-essential Aminos

 
Arginine1.45 g
 
Alanine1.279 g
 
Aspartate2.132 g
 
Cystine0.251 g
 
Glutamate3.479 g
 
Glycine0.982 g
 
Hydroxyproline0.056 g
 
Proline0.881 g
 
Serine0.942 g
 
Tyrosine0.829 g
 
Methionine + Cystine† 0.851 g 81
 
Phenylalanine + Tyrosine† 1.745 g 166
 
* 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%*
 
Protein22.47g45%
 

Essential Aminos

 
Histidine0.979 g140%
 
Isoleucine1.01 g72%
 
Leucine1.792 g66%
 
Lysine1.886 g90%
 
Methionine0.534 g
 
Phenylalanine0.896 g
 
Threonine1 g95%
 
Tryptophan0.209 g75%
 
Valine1.134 g62%
 

Non-essential Aminos

 
Arginine1.435 g
 
Alanine1.326 g
 
Aspartate1.958 g
 
Cystine0.253 g
 
Glutamate3.206 g
 
Glycine1.197 g
 
Hydroxyproline0.146 g
 
Proline0.97 g
 
Serine0.878 g
 
Tyrosine0.724 g
 
Methionine + Cystine† 0.787 g 75
 
Phenylalanine + Tyrosine† 1.62 g 154
 
* 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 or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

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 Carbohydrates0.6g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0.45g
 
Sucrose0.06g
 
Glucose0.24g
 
Fructose0.15g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat4.8g7%
 
Total Omega-3 Fatty Acids0.018g
 
Total Omega-6 Fatty Acids0.488g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

1.617g8%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.003g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.002g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0.013g
 
Myristic Acid   [Tetradecanoic Acid]0.058g
 
Palmitic Acid   [Hexadecanoic Acid]1.01g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.525g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.999g
 
16:1 c~
 
16:1 t~
 
18:1 c1.821g
 
18:1 t0.025g
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.029g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.002g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.846g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.122g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.524g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c0.436g
 
18:2 t not further defined~
 
18:2 t,t0.013g
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.018g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.039g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.016g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.001g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]0.449g
 
Linolenic Acid   [Octadecatrienoic Acid]0.018g
 
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 Fat9.39g14%
 
Total Omega-3 Fatty Acids0.048g
 
Total Omega-6 Fatty Acids1.244g
 
Total Trans Fatty Acids0.072g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

3.116g16%
 
Arachidic Acid   [Eicosanoic Acid]0.014g
 
Behenic Acid   [Docosanoic Acid]0.018g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.005g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.006g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0.027g
 
Myristic Acid   [Tetradecanoic Acid]0.115g
 
Palmitic Acid   [Hexadecanoic Acid]2.003g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.927g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

4.364g
 
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]0.067g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]4.048g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.249g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.337g
 
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]0.088g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.045g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.156g
 
Linolenic Acid   [Octadecatrienoic Acid]0.048g
 
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 or roasts), bone-in, separable lean only, raw vs Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, heated, roasted

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water72.4g
 
Ash1.01g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol56mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water64.38g
 
Ash3.17g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol72mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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