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  6. Wheat vs. Pork

Wheat vs. Pork — In-Depth Nutrition Comparison

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How are Wheat and Pork different?

  • Wheat is richer in Manganese, Selenium, Copper, Phosphorus, Iron, and Magnesium, while Pork is higher in Vitamin B1, and Vitamin B12.
  • Wheat covers your daily need of Manganese 131% more than Pork.
  • Wheat contains 8 times more Copper than Pork. Wheat contains 0.553mg of Copper, while Pork contains 0.073mg.
  • Wheat is lower in Saturated Fat.

Wheat, durum and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types were used in this article.

Infographic

Wheat vs Pork infographic
Infographic link

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.
Wheat
Wheat
10
:
0
Pork
Pork
Contains more Calcium +78.9%
Contains more Iron +304.6%
Contains more Magnesium +414.3%
Contains more Phosphorus +106.5%
Contains less Sodium -96.8%
Contains more Zinc +74.1%
Contains more Copper +657.5%
Contains more Manganese +33366.7%
Contains more Selenium +97.4%
Equal in Potassium - 423
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +78.9%
Contains more Iron +304.6%
Contains more Magnesium +414.3%
Contains more Phosphorus +106.5%
Contains less Sodium -96.8%
Contains more Zinc +74.1%
Contains more Copper +657.5%
Contains more Manganese +33366.7%
Contains more Selenium +97.4%
Equal in Potassium - 423

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.
Wheat
Wheat
3
:
9
Pork
Pork
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +34%
Contains more Folate +760%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B2 +165.3%
Contains more Vitamin B6 +10.7%
Contains more Vitamin B12 +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +34%
Contains more Folate +760%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B2 +165.3%
Contains more Vitamin B6 +10.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Pork
Pork
Contains more Carbs +∞%
Contains more Other +100%
Contains more Protein +99.7%
Contains more Fats +463.6%
Contains more Water +429%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Other +100%
Contains more Protein +99.7%
Contains more Fats +463.6%
Contains more Water +429%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Pork
Pork
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +1699.4%
Contains more Polyunsaturated fat +22.7%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +1699.4%
Contains more Polyunsaturated fat +22.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Pork
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Wheat Pork Opinion
Net carbs 71.13g 0g Wheat
Protein 13.68g 27.32g Pork
Fats 2.47g 13.92g Pork
Carbs 71.13g 0g Wheat
Calories 339kcal 242kcal Wheat
Calcium 34mg 19mg Wheat
Iron 3.52mg 0.87mg Wheat
Magnesium 144mg 28mg Wheat
Phosphorus 508mg 246mg Wheat
Potassium 431mg 423mg Wheat
Sodium 2mg 62mg Wheat
Zinc 4.16mg 2.39mg Wheat
Copper 0.553mg 0.073mg Wheat
Manganese 3.012mg 0.009mg Wheat
Selenium 89.4µg 45.3µg Wheat
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.29mg Pork
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.419mg 0.877mg Pork
Vitamin B2 0.121mg 0.321mg Pork
Vitamin B3 6.738mg 5.037mg Wheat
Vitamin B5 0.935mg 0.698mg Wheat
Vitamin B6 0.419mg 0.464mg Pork
Folate 43µg 5µg Wheat
Vitamin B12 0µg 0.7µg Pork
Tryptophan 0.176mg 0.338mg Pork
Threonine 0.366mg 1.234mg Pork
Isoleucine 0.533mg 1.26mg Pork
Leucine 0.934mg 2.177mg Pork
Lysine 0.303mg 2.446mg Pork
Methionine 0.221mg 0.712mg Pork
Phenylalanine 0.681mg 1.086mg Pork
Valine 0.594mg 1.473mg Pork
Histidine 0.322mg 1.067mg Pork
Cholesterol 0mg 80mg Wheat
Saturated Fat 0.454g 5.23g Wheat
Monounsaturated Fat 0.344g 6.19g Pork
Polyunsaturated fat 0.978g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wheat
56%
Pork
Minerals Daily Need Coverage Score
168%
Wheat
55%
Pork

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 4.776g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.