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  6. Pork Meat vs. Rice

Pork Meat vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between Pork Meat and Rice?

  • Pork Meat is richer in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B12, and Zinc, yet Rice is richer in Manganese.
  • Pork Meat's daily need coverage for Vitamin B1 is 66% higher.

We used Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Pork Meat vs Rice 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +1102.9%
Contains more CopperCopper +60.9%
Contains more ZincZinc +393.9%
Contains more PhosphorusPhosphorus +520.9%
Contains more SeleniumSelenium +409.3%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +3530.8%
~equal in Iron ~1.2mg

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% 6% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Rice
Rice
1
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +482.8%
Contains more Vitamin B2Vitamin B2 +2876.9%
Contains more Vitamin B3Vitamin B3 +403.5%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more Vitamin B6Vitamin B6 +694.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4133.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin K ~0µg

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +872.9%
Contains more FatsFats +1153.6%
Contains more OtherOther +107.1%
Contains more CarbsCarbs +∞%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +1415.9%
Contains more Poly. FatPolyunsaturated fat +565.8%
Contains less Sat. FatSaturated Fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Meat Rice Opinion
Calories 143kcal 130kcal Pork Meat
Protein 26.17g 2.69g Pork Meat
Fats 3.51g 0.28g Pork Meat
Net carbs 0g 27.77g Rice
Carbs 0g 28.17g Rice
Cholesterol 73mg 0mg Rice
Vitamin D 10IU 0IU Pork Meat
Magnesium 29mg 12mg Pork Meat
Calcium 6mg 10mg Rice
Potassium 421mg 35mg Pork Meat
Iron 1.15mg 1.2mg Rice
Sugar 0g 0.05g Pork Meat
Fiber 0g 0.4g Rice
Copper 0.111mg 0.069mg Pork Meat
Zinc 2.42mg 0.49mg Pork Meat
Phosphorus 267mg 43mg Pork Meat
Sodium 57mg 1mg Rice
Vitamin E 0.08mg 0.04mg Pork Meat
Vitamin D 0.2µg 0µg Pork Meat
Manganese 0.013mg 0.472mg Rice
Selenium 38.2µg 7.5µg Pork Meat
Vitamin B1 0.95mg 0.163mg Pork Meat
Vitamin B2 0.387mg 0.013mg Pork Meat
Vitamin B3 7.432mg 1.476mg Pork Meat
Vitamin B5 1.012mg 0.39mg Pork Meat
Vitamin B6 0.739mg 0.093mg Pork Meat
Vitamin B12 0.57µg 0µg Pork Meat
Folate 0µg 58µg Rice
Trans Fat 0.033g Rice
Choline 88.9mg 2.1mg Pork Meat
Saturated Fat 1.198g 0.077g Rice
Monounsaturated Fat 1.334g 0.088g Pork Meat
Polyunsaturated fat 0.506g 0.076g Pork Meat
Tryptophan 0.275mg 0.031mg Pork Meat
Threonine 1.175mg 0.096mg Pork Meat
Isoleucine 1.288mg 0.116mg Pork Meat
Leucine 2.229mg 0.222mg Pork Meat
Lysine 2.427mg 0.097mg Pork Meat
Methionine 0.721mg 0.063mg Pork Meat
Phenylalanine 1.1mg 0.144mg Pork Meat
Valine 1.367mg 0.164mg Pork Meat
Histidine 1.13mg 0.063mg Pork Meat
Omega-3 - ALA 0.013g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pork Meat
12%
Rice
Minerals Daily Need Coverage Score
54%
Pork Meat
22%
Rice

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.121g)
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 60)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $0.5)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food is richer in vitamins?
Pork Meat
Pork Meat 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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.