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  6. Pork, fresh, loin, whole, separable lean only, cooked, braised vs. Pork chop

Pork, fresh, loin, whole, separable lean only, cooked, braised vs. Pork chop — In-Depth Nutrition Comparison

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A recap on the differences between pork, fresh, loin, whole, separable lean only, cooked, braised and pork chop

  • Pork, fresh, loin, whole, separable lean only, cooked, braised has more selenium, vitamin B1, and choline; however, pork chop is higher in vitamin B3, vitamin B5, phosphorus, vitamin B6, and zinc.
  • Pork, fresh, loin, whole, separable lean only, cooked, braised covers your daily selenium needs 21% more than pork chop.
  • Pork, fresh, loin, whole, separable lean only, cooked, braised has less saturated fat.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean only, cooked, braised and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled.

Infographic

Pork, fresh, loin, whole, separable lean only, cooked, braised vs Pork chop infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.4% 34% 42% 26% 68% 78% 6.5% 1.7% 263%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +29.9%
Contains less SodiumSodium -32.4%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +32.4%
Contains more CalciumCalcium +211.1%
Contains more CopperCopper +32.9%
Contains more ZincZinc +27%
Contains more PhosphorusPhosphorus +31.7%
~equal in Magnesium ~20mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0.67% 4.2% 12% 165% 62% 86% 41% 89% 69% 0% 3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B3Vitamin B3 +72.8%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B6Vitamin B6 +26.4%
Contains more Vitamin B12Vitamin B12 +20%
~equal in Vitamin E ~0.21mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, whole, separable lean only, cooked, braised Pork chop DV% diff.
Selenium 48.2µg 36.4µg 21%
Vitamin B3 4.588mg 7.927mg 21%
Vitamin B1 0.659mg 0.49mg 14%
Protein 28.57g 23.72g 10%
Vitamin B5 0.677mg 1.104mg 9%
Fats 9.12g 14.35g 8%
Phosphorus 183mg 241mg 8%
Vitamin B6 0.387mg 0.489mg 8%
Polyunsaturated fat 0.7g 1.894g 8%
Zinc 2.48mg 3.15mg 6%
Choline 98.2mg 67.5mg 6%
Vitamin B12 0.55µg 0.66µg 5%
Calcium 18mg 56mg 4%
Vitamin B2 0.267mg 0.313mg 4%
Saturated fat 3.38g 4.339g 4%
Iron 1.13mg 0.87mg 3%
Copper 0.079mg 0.105mg 3%
Potassium 387mg 315mg 2%
Monounsaturated fat 4.16g 4.887g 2%
Calories 204kcal 231kcal 1%
Vitamin C 0.6mg 0mg 1%
Vitamin D 31 IU 40 IU 1%
Sodium 50mg 74mg 1%
Vitamin D 0.8µg 1µg 1%
Folate 4µg 0µg 1%
Cholesterol 79mg 78mg 0%
Magnesium 20mg 20mg 0%
Vitamin A 2µg 4µg 0%
Vitamin E 0.21mg 0.21mg 0%
Manganese 0.013mg 0.01mg 0%
Trans fat 0.066g N/A
Tryptophan 0.363mg 0.282mg 0%
Threonine 1.305mg 1.043mg 0%
Isoleucine 1.338mg 1.123mg 0%
Leucine 2.292mg 1.952mg 0%
Lysine 2.569mg 2.109mg 0%
Methionine 0.756mg 0.65mg 0%
Phenylalanine 1.14mg 0.985mg 0%
Valine 1.55mg 1.2mg 0%
Histidine 1.141mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 9% 61%
Protein: 28.57 g
Fats: 9.12 g
Carbs: 0 g
Water: 61.4 g
Other: 0.91 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more ProteinProtein +20.4%
Contains more OtherOther +89.6%
Contains more FatsFats +57.3%
~equal in Carbs ~0g
~equal in Water ~61.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 50% 8%
Saturated fat: Sat. Fat 3.38 g
Monounsaturated fat: Mono. Fat 4.16 g
Polyunsaturated fat: Poly. Fat 0.7 g
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -22.1%
Contains more Mono. FatMonounsaturated fat +17.5%
Contains more Poly. FatPolyunsaturated fat +170.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork, fresh, loin, whole, separable lean only, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168231/nutrients
  2. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.