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Pork Meat vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between pork Meat and wheat ?

  • Pork Meat is higher in vitamin B1, vitamin B6, and vitamin B12, yet wheat is higher in manganese, selenium, copper, phosphorus, iron, and magnesium.
  • Wheat 's daily need coverage for manganese is 130% more.
  • The glycemic index of pork Meat is lower.

We used Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Wheat, durum types in this article.

Infographic

Pork Meat vs Wheat  infographic
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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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +396.6%
Contains more CalciumCalcium +466.7%
Contains more IronIron +206.1%
Contains more CopperCopper +398.2%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +90.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +23069.2%
Contains more SeleniumSelenium +134%
~equal in Potassium ~431mg

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +219.8%
Contains more Vitamin B6Vitamin B6 +76.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin K ~µg

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
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
Contains more ProteinProtein +91.3%
Contains more FatsFats +42.1%
Contains more WaterWater +534.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +104.6%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +287.8%
Contains less Sat. FatSaturated fat -62.1%
Contains more Poly. FatPolyunsaturated fat +93.3%

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 Wheat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Pork Meat Wheat DV% diff.
Manganese 0.013mg 3.012mg 130%
Selenium 38.2µg 89.4µg 93%
Copper 0.111mg 0.553mg 49%
Vitamin B1 0.95mg 0.419mg 44%
Phosphorus 267mg 508mg 34%
Iron 1.15mg 3.52mg 30%
Magnesium 29mg 144mg 27%
Protein 26.17g 13.68g 25%
Vitamin B6 0.739mg 0.419mg 25%
Vitamin B12 0.57µg 0µg 24%
Cholesterol 73mg 0mg 24%
Carbs 0g 71.13g 24%
Vitamin B2 0.387mg 0.121mg 20%
Zinc 2.42mg 4.16mg 16%
Choline 88.9mg 16%
Folate 0µg 43µg 11%
Calories 143kcal 339kcal 10%
Vitamin B3 7.432mg 6.738mg 4%
Polyunsaturated fat 0.506g 0.978g 3%
Calcium 6mg 34mg 3%
Saturated fat 1.198g 0.454g 3%
Fats 3.51g 2.47g 2%
Sodium 57mg 2mg 2%
Vitamin B5 1.012mg 0.935mg 2%
Monounsaturated fat 1.334g 0.344g 2%
Vitamin E 0.08mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 10IU 0IU 1%
Net carbs 0g 71.13g N/A
Potassium 421mg 431mg 0%
Trans fat 0.033g N/A
Tryptophan 0.275mg 0.176mg 0%
Threonine 1.175mg 0.366mg 0%
Isoleucine 1.288mg 0.533mg 0%
Leucine 2.229mg 0.934mg 0%
Lysine 2.427mg 0.303mg 0%
Methionine 0.721mg 0.221mg 0%
Phenylalanine 1.1mg 0.681mg 0%
Valine 1.367mg 0.594mg 0%
Histidine 1.13mg 0.322mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Wheat
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
34%
Wheat
Minerals Daily Need Coverage Score
54%
Pork Meat
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 73mg)
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 - 55mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.744g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 50)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.