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Oats vs. Pork — In-Depth Nutrition Comparison

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Significant differences between oats and pork

  • Oats have more manganese, copper, iron, fiber, phosphorus, and magnesium; however, pork is richer in vitamin B12, vitamin B6, and vitamin B3.
  • Oats cover your daily manganese needs 213% more than pork.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of pork is 0.

Specific food types used in this comparison are Oats and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Oats vs Pork 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Pork
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +532.1%
Contains more CalciumCalcium +184.2%
Contains more IronIron +442.5%
Contains more CopperCopper +757.5%
Contains more ZincZinc +66.1%
Contains more PhosphorusPhosphorus +112.6%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +54522.2%
~equal in Potassium ~423mg

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.
Oats
Oats
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Pork
Pork
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more FolateFolate +1020%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +424.1%
Contains more Vitamin B6Vitamin B6 +289.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Pork DV% diff.
Manganese 4.916mg 0.009mg 213%
Selenium 45.3µg 82%
Copper 0.626mg 0.073mg 61%
Iron 4.72mg 0.87mg 48%
Fiber 10.6g 0g 42%
Phosphorus 523mg 246mg 40%
Magnesium 177mg 28mg 35%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B6 0.119mg 0.464mg 27%
Vitamin B3 0.961mg 5.037mg 25%
Carbs 66.27g 0g 22%
Protein 16.89g 27.32g 21%
Saturated fat 1.217g 5.23g 18%
Choline 93.9mg 17%
Zinc 3.97mg 2.39mg 14%
Vitamin B2 0.139mg 0.321mg 14%
Vitamin B5 1.349mg 0.698mg 13%
Folate 56µg 5µg 13%
Fats 6.9g 13.92g 11%
Vitamin B1 0.763mg 0.877mg 10%
Monounsaturated fat 2.178g 6.19g 10%
Polyunsaturated fat 2.535g 1.2g 9%
Calories 389kcal 242kcal 7%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Calcium 54mg 19mg 4%
Sodium 2mg 62mg 3%
Vitamin E 0.29mg 2%
Vitamin C 0mg 0.6mg 1%
Protein per 100 calories 4.3g 11g N/A
Calories per 10 g protein 230kcal 89kcal N/A
Weight per 100 calories 26g 41g N/A
Unsaturated / Saturated Fat ratio 3.9 1.4 N/A
Net carbs 55.67g 0g N/A
Potassium 429mg 423mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.234mg 0.338mg 0%
Threonine 0.575mg 1.234mg 0%
Isoleucine 0.694mg 1.26mg 0%
Leucine 1.284mg 2.177mg 0%
Lysine 0.701mg 2.446mg 0%
Methionine 0.312mg 0.712mg 0%
Phenylalanine 0.895mg 1.086mg 0%
Valine 0.937mg 1.473mg 0%
Histidine 0.405mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +93.3%
Contains more ProteinProtein +61.8%
Contains more FatsFats +101.7%
Contains more WaterWater +604%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +111.3%
Contains more Mono. FatMonounsaturated fat +184.2%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.