Comparative Data

Comparative Data

Nutrient	Trimmed Lean Pork
Nutrient	(per 100g raw lean only)
Energy (kJ)	462
Protein (g)	23
Total fat (g)	1.7
Saturated fat (g)	0.63
Omega-3 fatty acids (mg)	20
Cholesterol (mg)	47
Thiamine (mg)	1.0
Riboflavin (mg)	0.09
Niacin (mg)	9.6
Vit B₆ (mg)	0.54
Vit B₁₂ (μg)	0.27
Zinc (mg)	1.7
Iron (mg)	0.69
Selenium (μg)	21
P:M:S ratio	0.4:1.2:1

Nutrients	% RDI in 150g serve of
Nutrients	Trimmed Lean Pork ⁽¹⁾
Protein	77%
Thiamine	136%
Riboflavin	7.5%
Niacin	143%
Vit B₆	51%
Vit B₁₂	21%
Zinc	21%
Selenium	45%
Omega-3 fatty acids	10%

COMPARISON OF AVERAGE 100g LEAN PORK WITH OTHER COMMON MEATS.

Nutrients per 100g	Trimmed	Trimmed	% difference	Trimmed	% difference	Skinless	% difference
Raw lean only	Lean Pork	Lean Beef (1)	% difference	Lean Lamb (1)	% difference	Chicken Breast (2)	% difference
Energy (kJ)	462	498	-8%	546	-18%	438	5%
Protein (g)	23	23.2	-1%	21.9	5%	22.3	3%
Total fat (g)	1.7	2.8	-65%	4.7	-176%	1.6	6%
Saturated fat	0.63	1.1	-75%	1.7	-170%	0.4	37%
Cholesterol (mg)	47	50	-6%	66	-40%	59	-26%
Long Chain Omega-3s (mg)	20	88	-340%	64	-220%	n/a
Thiamine (mg)	1	0.3	70%	0.13	87%	0.11	89%
Riboflavin (mg)	0.09	0.18	-100%	0.23	-156%	0.19	-111%
Niacin (mg)	9.6	5	48%	5.2	46%	11	-15%
Vit B₆ (mg)	0.54	0.52	4%	0.1	81%	n/a
Vit B₁₂ (μg)	0.27	2.5	-826%	0.96	-256%	n/a
Zinc (mg)	1.7	4.6	-171%	4.5	-165%	0.7	59%
Iron (mg)	0.69	1.9	-175%	2	-190%	0.4	42%
Selenium (μg)	21	17	19%	14	33%	n/a
Sodium (mg)	49	51	-4%	69	-41%	41	16%
Potassium (mg)	395	363	8%	344	13%	300	24%

(1) Nutrient composition data supplied by Meat & Livestock Australia, website

(2) Nutrient Composition of Australia Chicken, 1999 by ACMF

COMPARISON OF INDIVIDUAL CUTS.

HOW DO THE CUTS MEASURE UP?

Comparing a Pork loin cutlet to chicken breast:

Nutrients per 100g	Trimmed Lean	Skinless
Raw lean only	Pork Loin	Chicken
	Cutlet	Breast (2)
Energy (kJ)	478	438
Protein (g)	23.3	22.3
Fat (g)	2.2	1.6
Saturated Fat (g)	0.82	0.4
Long chain Omega-3s (mg)	0.0223	n/a
Cholesterol	46	59
Thiamine (mg)	0.73	0.11
Riboflavin (mg)	0.13	0.19
Niacin (mg)	8.8	11
Vit B₆ (mg)	0.12	n/a
Vit B₁₂ (μg)	0.47	n/a
Zinc (mg)	1.6	0.7
Iron (mg)	0.41	0.4
Selenium (μg)	25	n/a
Sodium (mg)	46	41
Potassium (mg)	420	300

Comparing a Pork rump steak to a beef rump steak:

Nutrients per 100g	Trimmed Lean	Lean
Raw lean only	Pork Rump	Beef Rump (1)
Energy (kJ)	508	511
Protein (g)	25.3	20
Fat (g)	2.1	5
Saturated Fat (g)	0.77	1.8
Long Chain Omega-3s (mg)	22.1	127
Cholesterol	45	62
Thiamine (mg)	1.1	0.03
Riboflavin (mg)	0.07	0.11
Niacin (mg)	11.5	3
Vit B₆ (mg)	0.71	0.19
Vit B₁₂ (μg)	0.19	1.4
Zinc (mg)	1.7	4
Iron (mg)	0.835	2.1
Selenium (μg)	16.5	8
Sodium (mg)	50	49
Potassium (mg)	365	363

Comparing a Pork fillet to a lean eye of loin:

Nutrients per 100g	Trimmed Lean	Lean Lamb
Raw lean only	Pork Fillet	(eye of loin) (1)
Energy (kJ)	433	671
Protein (g)	23.1	29
Fat (g)	1.1	5
Saturated Fat (g)	0.43	1.89
Long Chain Omega-3s (mg)	10.1	119
Cholesterol	47	73
Thiamine (mg)	1.5	0.13
Riboflavin (mg)	<0.05	0.2
Niacin (mg)	9.7	7.3
Vit B₆ (mg)	0.73	0.19
Vit B₁₂ (μg)	0.26	0.6
Zinc (mg)	1.75	2.8
Iron (mg)	0.86	1.9
Selenium (μg)	17.5	10
Sodium (mg)	42	71
Potassium (mg)	390	330

Data for Trimmed Pork from Australian Pork Nutritional Study 2007, nutrient profile of Australian Pork as purchased by consumers throughout Australia. Study overseen by Adjunct Professor Dr. H. Greenfield.

Lean Pork is calculated from the numerical average for raw, trimmed Lean Pork cuts (Loin Roast, Loin Chop/Cutlet, Loin Steak, Fillet, Rump Steak, Round Steak, Topside Steak, Silverside Steak, Round Roast).