Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork Meat
  5. Compare
  6. Pork Meat vs. Rye

Pork Meat vs. Rye — In-Depth Nutrition Comparison

Compare

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 for manganese, 111% more than pork Meat.
  • Pork Meat has a lower glycemic index. The glycemic index of pork Meat is 0, while the glycemic index of rye is 34.

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.
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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more SeleniumSelenium +174.8%
Contains more MagnesiumMagnesium +279.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +21.1%
Contains more IronIron +128.7%
Contains more CopperCopper +230.6%
Contains more PhosphorusPhosphorus +24.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +19723.1%
~equal in Zinc ~2.65mg

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%
Rye
Rye
5
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200.6%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more Vitamin B3Vitamin B3 +74.1%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +192.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pork Meat Rye DV% diff.
Manganese 0.013mg 2.577mg 111%
Fiber 0g 15.1g 60%
Vitamin B1 0.95mg 0.316mg 53%
Selenium 38.2µg 13.9µg 44%
Vitamin B6 0.739mg 0.294mg 34%
Protein 26.17g 10.34g 32%
Copper 0.111mg 0.367mg 28%
Carbs 0g 75.86g 25%
Cholesterol 73mg 0mg 24%
Vitamin B12 0.57µg 0µg 24%
Vitamin B3 7.432mg 4.27mg 20%
Magnesium 29mg 110mg 19%
Iron 1.15mg 2.63mg 19%
Choline 88.9mg 30.4mg 11%
Folate 0µg 38µg 10%
Vitamin B2 0.387mg 0.251mg 10%
Calories 143kcal 338kcal 10%
Vitamin B5 1.012mg 1.456mg 9%
Phosphorus 267mg 332mg 9%
Saturated fat 1.198g 0.197g 5%
Vitamin K 0µg 5.9µg 5%
Vitamin E 0.08mg 0.85mg 5%
Monounsaturated fat 1.334g 0.208g 3%
Potassium 421mg 510mg 3%
Fats 3.51g 1.63g 3%
Sodium 57mg 2mg 2%
Zinc 2.42mg 2.65mg 2%
Calcium 6mg 24mg 2%
Polyunsaturated fat 0.506g 0.767g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 10IU 0IU 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.033g 0g N/A
Tryptophan 0.275mg 0.108mg 0%
Threonine 1.175mg 0.289mg 0%
Isoleucine 1.288mg 0.208mg 0%
Leucine 2.229mg 0.563mg 0%
Lysine 2.427mg 0.286mg 0%
Methionine 0.721mg 0.153mg 0%
Phenylalanine 1.1mg 0.435mg 0%
Valine 1.367mg 0.317mg 0%
Histidine 1.13mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
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 ProteinProtein +153.1%
Contains more FatsFats +115.3%
Contains more WaterWater +555.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +80.5%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +541.3%
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +51.6%

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. 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.