Pork vs. Raw Pork
Nutrition comparison of Cooked Pork and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and raw pork:
- Both raw pork and pork are high in calories, potassium, protein and saturated fat.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and pork are high in calories. Pork has 13% more calories than raw pork - raw pork has 263 calories per 100 grams and pork has 297 calories.
For macronutrient ratios, pork is heavier in protein, lighter in fat and similar to raw pork for carbs. Pork has a macronutrient ratio of 36:0:65 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Raw Pork | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | ~ | ~ |
| Fat | 65% | 74% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork and pork are high in protein. Pork has 52% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and pork has 25.7g of protein.
Fat
saturated fat
Both raw pork and pork are high in saturated fat. Raw pork is very similar to pork for saturated fat - raw pork has 7.9g of saturated fat per 100 grams and pork has 7.7g of saturated fat.
cholesterol
Raw pork and pork contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and pork has 94mg of cholesterol.
Vitamins
Vitamin C
Raw pork and pork contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and pork has 0.7mg of Vitamin C.
Vitamin A
Raw pork and pork contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and pork has 2ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than raw pork - pork has 21iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Pork and raw pork contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Both pork and raw pork contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Pork | Raw Pork | |
|---|---|---|
| Thiamin | 0.706 MG | 0.732 MG |
| Riboflavin | 0.22 MG | 0.235 MG |
| Niacin | 4.206 MG | 4.338 MG |
| Pantothenic acid | 0.52 MG | 0.668 MG |
| Vitamin B6 | 0.391 MG | 0.383 MG |
| Folate | 6 UG | 5 UG |
| Vitamin B12 | 0.54 UG | 0.7 UG |
Minerals
calcium
Pork has 57% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and pork has 22mg of calcium.
iron
Pork has 47% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and pork has 1.3mg of iron.
potassium
Both raw pork and pork are high in potassium. Pork has 26% more potassium than raw pork - raw pork has 287mg of potassium per 100 grams and pork has 362mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pork and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Pork | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.07 G |
| Total | 0.07 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both pork and raw pork contain significant amounts of linoleic acid.
| Pork | Raw Pork | |
|---|---|---|
| linoleic acid | 1.64 G | 1.67 G |
| other omega 6 | 0.08 G | 0.08 G |
| Total | 1.72 G | 1.75 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Pork g
()
|
Daily Values (%) |
Raw Pork g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw pork or pork contain more calories in 100 grams?Both raw pork and pork are high in calories. Pork has 10% more calories than raw pork - raw pork has 263 calories in 100g and pork has 297 calories.
Is raw pork or pork better for protein?
Both raw pork and pork are high in protein. Pork has 50% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and pork has 25.7g of protein.
Does raw pork or pork contain more potassium?
Both raw pork and pork are high in potassium. Pork has 30% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and pork has 362mg of potassium.