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  6. Pork Meat vs. Rye

Pork Meat vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between Pork Meat and Rye

  • Pork Meat has more Vitamin B1, Selenium, Vitamin B6, Vitamin B12, and Vitamin B3, while Rye has more Manganese, Fiber, Copper, and Magnesium.
  • Rye covers your daily need of Manganese 111% more than Pork Meat.

These are the specific foods used in this comparison Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Rye grain.

Infographic

Pork Meat vs Rye 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.
Pork Meat
Pork Meat
1
:
9
Rye
Rye
Contains more Selenium +174.8%
Contains more Calcium +300%
Contains more Iron +128.7%
Contains more Magnesium +279.3%
Contains more Phosphorus +24.3%
Contains more Potassium +21.1%
Contains less Sodium -96.5%
Contains more Copper +230.6%
Contains more Manganese +19723.1%
Equal in Zinc - 2.65
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Selenium +174.8%
Contains more Calcium +300%
Contains more Iron +128.7%
Contains more Magnesium +279.3%
Contains more Phosphorus +24.3%
Contains more Potassium +21.1%
Contains less Sodium -96.5%
Contains more Copper +230.6%
Contains more Manganese +19723.1%
Equal in Zinc - 2.65

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.
Pork Meat
Pork Meat
6
:
5
Rye
Rye
Contains more Vitamin D +∞%
Contains more Vitamin B1 +200.6%
Contains more Vitamin B2 +54.2%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B6 +151.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +43.9%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +200.6%
Contains more Vitamin B2 +54.2%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B6 +151.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +43.9%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork Meat
Pork Meat
3
:
2
Rye
Rye
Contains more Protein +153.1%
Contains more Fats +115.3%
Contains more Water +555.2%
Contains more Carbs +∞%
Contains more Other +80.5%
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +153.1%
Contains more Fats +115.3%
Contains more Water +555.2%
Contains more Carbs +∞%
Contains more Other +80.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork Meat
Pork Meat
1
:
2
Rye
Rye
Contains more Monounsaturated Fat +541.3%
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +51.6%
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +541.3%
Contains less Saturated Fat -83.6%
Contains more Polyunsaturated fat +51.6%

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 Rye
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork Meat Rye Opinion
Net carbs 0g 60.76g Rye
Protein 26.17g 10.34g Pork Meat
Fats 3.51g 1.63g Pork Meat
Carbs 0g 75.86g Rye
Calories 143kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0g 0.98g Pork Meat
Fiber 0g 15.1g Rye
Calcium 6mg 24mg Rye
Iron 1.15mg 2.63mg Rye
Magnesium 29mg 110mg Rye
Phosphorus 267mg 332mg Rye
Potassium 421mg 510mg Rye
Sodium 57mg 2mg Rye
Zinc 2.42mg 2.65mg Rye
Copper 0.111mg 0.367mg Rye
Manganese 0.013mg 2.577mg Rye
Selenium 38.2µg 13.9µg Pork Meat
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.08mg 0.85mg Rye
Vitamin D 10IU 0IU Pork Meat
Vitamin D 0.2µg 0µg Pork Meat
Vitamin B1 0.95mg 0.316mg Pork Meat
Vitamin B2 0.387mg 0.251mg Pork Meat
Vitamin B3 7.432mg 4.27mg Pork Meat
Vitamin B5 1.012mg 1.456mg Rye
Vitamin B6 0.739mg 0.294mg Pork Meat
Folate 0µg 38µg Rye
Vitamin B12 0.57µg 0µg Pork Meat
Vitamin K 0µg 5.9µg Rye
Tryptophan 0.275mg 0.108mg Pork Meat
Threonine 1.175mg 0.289mg Pork Meat
Isoleucine 1.288mg 0.208mg Pork Meat
Leucine 2.229mg 0.563mg Pork Meat
Lysine 2.427mg 0.286mg Pork Meat
Methionine 0.721mg 0.153mg Pork Meat
Phenylalanine 1.1mg 0.435mg Pork Meat
Valine 1.367mg 0.317mg Pork Meat
Histidine 1.13mg 0.189mg Pork Meat
Cholesterol 73mg 0mg Rye
Trans Fat 0.033g 0g Rye
Saturated Fat 1.198g 0.197g Rye
Monounsaturated Fat 1.334g 0.208g Pork Meat
Polyunsaturated fat 0.506g 0.767g Rye
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Rye
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
65%
Pork Meat
36%
Rye
Minerals Daily Need Coverage Score
54%
Pork Meat
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.001g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.