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 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.

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

Cooked Pork g

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Raw Pork g

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G polyunsaturated fat G
G trans fat G
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G Water G
G Starch G
G Alcohol 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.

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