Comparative Data

Comparative Data

Nutrient

Trimmed Lean Pork

(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

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)

Lean Lamb (1)

Chicken Breast (2)

 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).