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Nutritional info of: Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted
vs
Pork, fresh, leg (ham), rump half, separable lean and fat, raw
Pork Chops on the grill
Pork Chops on the grill
Roasted Ham
Roasted Ham
 
Official USDA name:"Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted"
USDA Record Number:"10051"
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Food Group:Pork Products
Official USDA name:"Pork, fresh, leg (ham), rump half, separable lean and fat, raw"
USDA Record Number:"10012"
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Food Group:Pork Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

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

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

206
Calories from Fat 83
 

% Daily Value*

 

Total Fat

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

Cholesterol

78mg
26%
 

Sodium

95mg
4%
 

Total Carbohydrate

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

Protein

29g
 
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.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

222
Calories from Fat 142
 

% Daily Value*

 

Total Fat

16g
24%
 
Saturated Fat 5g27%
 
Trans Fat 0g
 

Cholesterol

66mg
22%
 

Sodium

61mg
3%
 

Total Carbohydrate

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

Protein

19g
 
Vitamin A0% · Vitamin C0%
 
Calcium0% · 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.

Calories Compared

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

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories206 kcal862 kJ10%
 
from Carbs0 kcal0 kJ
 
from Fat83.1 kcal347.58 kJ
 
from Protein123.1 kcal514.89 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 Calories222 kcal929 kJ11%
 
from Carbs0 kcal0 kJ
 
from Fat141.5 kcal592.14 kJ
 
from Protein80 kcal334.8 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 (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), rump half, separable lean and fat, raw

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 9 IU 0%
 
Vitamin B6 0.516 mg 26%
 
Vitamin B12 0.89 mcg 15%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 24 IU 6%
 
Vitamin D2 ~
 
Vitamin D3 0.6 mcg ~
 
Vitamin D (D2 + D3) 0.6 mcg 6%
 
Vitamin E (Alpha-tocopherol) 0.23 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.552 mg 37%
 
Riboflavin 0.312 mg 18%
 
Niacin 10.003 mg 50%
 
Pantothenic Acid 1.569 mg 16%
 
Folate 0 mcg 0%
 
Folate, Food 0 mcg 0%
 
Folate, DFE 0 mcg DFE 0%
 
Choline 99.1 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 7 IU 0%
 
Vitamin B6 0.392 mg 20%
 
Vitamin B12 0.64 mcg 11%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 1.1 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 0.931 mg 62%
 
Riboflavin 0.253 mg 15%
 
Niacin 4.345 mg 22%
 
Pantothenic Acid 0.598 mg 6%
 
Folate 3 mcg 1%
 
Folate, Food 3 mcg 1%
 
Folate, DFE 3 mcg DFE 1%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

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

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 13 mg 1%
 
Iron 1.02 mg 6%
 
Magnesium 22 mg 6%
 
Phosphorus 244 mg 24%
 
Potassium 287 mg 6%
 
Sodium 95 mg 4%
 
Zinc 3.09 mg 21%
 
Copper 0.082 mg 4%
 
Manganese 0.007 mg 0%
 
Selenium 43.1 mcg 62%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 5 mg 0%
 
Iron 0.77 mg 4%
 
Magnesium 21 mg 5%
 
Phosphorus 207 mg 21%
 
Potassium 333 mg 7%
 
Sodium 61 mg 3%
 
Zinc 1.75 mg 12%
 
Copper 0.069 mg 3%
 
Manganese 0.009 mg 0%
 
Selenium 30.8 mcg 44%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

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

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein28.82g58%
 

Essential Aminos

 
Histidine1.172 g167%
 
Isoleucine1.365 g98%
 
Leucine2.372 g87%
 
Lysine2.564 g122%
 
Methionine0.79 g
 
Phenylalanine1.198 g
 
Threonine1.268 g121%
 
Tryptophan0.343 g123%
 
Valine1.458 g80%
 

Non-essential Aminos

 
Arginine1.857 g
 
Alanine1.651 g
 
Aspartate2.696 g
 
Cystine0.325 g
 
Glutamate4.403 g
 
Glycine1.303 g
 
Hydroxyproline0.101 g
 
Proline1.165 g
 
Serine1.204 g
 
Tyrosine1.142 g
 
Methionine + Cystine† 1.115 g 106
 
Phenylalanine + Tyrosine† 2.34 g 223
 
* 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%*
 
Protein18.74g37%
 

Essential Aminos

 
Histidine0.72 g103%
 
Isoleucine0.855 g61%
 
Leucine1.486 g54%
 
Lysine1.672 g80%
 
Methionine0.483 g
 
Phenylalanine0.743 g
 
Threonine0.84 g80%
 
Tryptophan0.228 g81%
 
Valine1.006 g55%
 

Non-essential Aminos

 
Arginine1.194 g
 
Alanine1.105 g
 
Aspartate1.713 g
 
Cystine0.234 g
 
Glutamate2.862 g
 
Glycine1.018 g
 
Hydroxyproline
 
Proline0.823 g
 
Serine0.774 g
 
Tyrosine0.634 g
 
Methionine + Cystine† 0.717 g 68
 
Phenylalanine + Tyrosine† 1.377 g 131
 
* 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 (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), rump half, 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 (roasts), bone-in, separable lean only, cooked, roasted vs Pork, fresh, leg (ham), rump half, separable lean and fat, raw

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat9.21g14%
 
Total Omega-3 Fatty Acids0.046g
 
Total Omega-6 Fatty Acids1.342g
 
Total Trans Fatty Acids0.054g
 
Total Trans-monoenoic Fatty Acids0.041g
 
Total Trans-polyenoic Fatty Acids0.014g
 

Total Saturated Fats (Bad Fats)

3.254g16%
 
Arachidic Acid   [Eicosanoic Acid]0.014g
 
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]0.008g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.03g
 
Myristic Acid   [Tetradecanoic Acid]0.115g
 
Palmitic Acid   [Hexadecanoic Acid]2.008g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.006g
 
Stearic Acid   [Octadecanoic Acid]1.065g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

3.83g
 
16:1 c~
 
16:1 t~
 
18:1 c3.535g
 
18:1 t0.041g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.058g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]3.576g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.197g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.453g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c1.274g
 
18:2 t not further defined0.011g
 
18:2 t,t~
 
18:3i0.003g
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.044g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.056g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.008g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.051g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.006g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]1.286g
 
Linolenic Acid   [Octadecatrienoic Acid]0.046g
 
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 Fat15.69g24%
 
Total Omega-3 Fatty Acids0.12g
 
Total Omega-6 Fatty Acids1.48g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

5.44g27%
 
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]~
 
Lauric Acid   [Dodecanoic Acid]0.02g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.2g
 
Palmitic Acid   [Hexadecanoic Acid]3.38g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]1.79g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

6.98g
 
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]0.12g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]6.41g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.44g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.68g
 
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)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.4g
 
Linolenic Acid   [Octadecatrienoic Acid]0.12g
 
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.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

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

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water61.44g
 
Ash1.14g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol78mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water64.73g
 
Ash0.94g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol66mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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