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.
Detailed nutritional comparison of pork and raw pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pork src
Image of Raw Pork src

Here's an infographic summarizing the nutritional differences between pork and raw pork. marks particularly rich nutrients.


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 35:0:65 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Raw Pork
Protein 35% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pork or Raw Pork .

Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Raw Pork (Pork, fresh, ground, raw) .

Cooked Pork 100g

( 100 g )
Daily Values (%)

Raw Pork 100g

( 100 g )
297KCAL 15%
13% calories
263KCAL 13%
21G 33%
total fat
21G 33%
7.7G 43%
saturated fat 3%
7.9G 44%
9.3G monounsaturated fat 1% 9.4G
1.9G polyunsaturated fat 1.9G
94MG 31% cholesterol 72MG
73MG 5%
30% sodium
56MG 4%
Vitamins and Minerals
2UG 0.3%
Vitamin A
2UG 0.3%
0.7MG 1%
Vitamin C
0.7MG 1%
21IU 4%
>999% Vitamin D
22MG 2%
57% calcium
14MG 1%
1.3MG 7%
48% iron
0.88MG 5%
24MG 8%
26% magnesium
19MG 6%
362MG 16%
26% potassium
287MG 13%
0.71MG 64%
thiamin (Vit B1) 3%
0.73MG 67%
0.22MG 20%
riboflavin (Vit B2) 9%
0.24MG 21%
4.2MG 30%
niacin (Vit B3) 2%
4.3MG 31%
0.39MG 30%
3% Vitamin B6
0.38MG 30%
0.52MG 10%
pantothenic acid (Vit B5) 29%
0.67MG 13%
6UG 2%
20% folate (Vit B9)
5UG 1%
0.54UG 23%
Vitamin B12 30%
0.7UG 29%
0.21MG 1%
>999% Vitamin E
26G 51%
53% protein
17G 34%
88MG 21%
>999% choline
0.04MG 4%
copper 25%
0.05MG 4%
0.01MG 1%
manganese
0.01MG 1%
226MG 32%
29% phosphorus
175MG 25%
35UG 64%
40% selenium
25UG 45%
3.2MG 40%
45% zinc
2.2MG 28%
53G Water 15% 61G


NO SIGNIFICANT AMOUNTS (either food): carbohydrates, Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), Vitamin K, trans fat, sugar.

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.

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