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  6. Pork Meat vs. Bran raw

Pork Meat vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between pork Meat and bran raw

  • Pork Meat has more vitamin B6, vitamin B3, and vitamin B12; however, bran raw has more manganese, phosphorus, fiber, iron, magnesium, and copper.
  • Daily need coverage for manganese for bran raw is 244% higher.
  • Bran raw has a higher glycemic index than pork Meat.

Food types used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Oat bran, raw.

Infographic

Pork Meat vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +710.3%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +370.4%
Contains more CopperCopper +263.1%
Contains more ZincZinc +28.5%
Contains more PhosphorusPhosphorus +174.9%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +43207.7%
Contains more SeleniumSelenium +18.3%

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 Choline Choline 0% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75.9%
Contains more Vitamin B3Vitamin B3 +695.7%
Contains more Vitamin B6Vitamin B6 +347.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +176.1%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +23.2%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pork Meat Bran raw DV% diff.
Manganese 0.013mg 5.63mg 244%
Phosphorus 267mg 734mg 67%
Fiber 0g 15.4g 62%
Iron 1.15mg 5.41mg 53%
Magnesium 29mg 235mg 49%
Vitamin B6 0.739mg 0.165mg 44%
Vitamin B3 7.432mg 0.934mg 41%
Copper 0.111mg 0.403mg 32%
Vitamin B12 0.57µg 0µg 24%
Cholesterol 73mg 0mg 24%
Carbs 0g 66.22g 22%
Vitamin B1 0.95mg 1.17mg 18%
Protein 26.17g 17.3g 18%
Polyunsaturated fat 0.506g 2.766g 15%
Folate 0µg 52µg 13%
Vitamin B2 0.387mg 0.22mg 13%
Selenium 38.2µg 45.2µg 13%
Vitamin B5 1.012mg 1.494mg 10%
Choline 88.9mg 32.2mg 10%
Zinc 2.42mg 3.11mg 6%
Vitamin E 0.08mg 1.01mg 6%
Calories 143kcal 246kcal 5%
Calcium 6mg 58mg 5%
Fats 3.51g 7.03g 5%
Potassium 421mg 566mg 4%
Vitamin K 0µg 3.2µg 3%
Monounsaturated fat 1.334g 2.376g 3%
Sodium 57mg 4mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 10IU 0IU 1%
Saturated fat 1.198g 1.328g 1%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Trans fat 0.033g N/A
Tryptophan 0.275mg 0.335mg 0%
Threonine 1.175mg 0.502mg 0%
Isoleucine 1.288mg 0.668mg 0%
Leucine 2.229mg 1.374mg 0%
Lysine 2.427mg 0.76mg 0%
Methionine 0.721mg 0.335mg 0%
Phenylalanine 1.1mg 0.908mg 0%
Valine 1.367mg 0.964mg 0%
Histidine 1.13mg 0.41mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +51.3%
Contains more WaterWater +960.3%
Contains more FatsFats +100.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -9.8%
Contains more Mono. FatMonounsaturated fat +78.1%
Contains more Poly. FatPolyunsaturated fat +446.6%

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 Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.