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Pork chop vs. White bread — In-Depth Nutrition Comparison

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How are pork chop and white bread different?

  • Pork chop is higher in vitamin B6, vitamin B12, selenium, zinc, phosphorus, and vitamin B3; however, white bread is richer in iron, folate, and manganese.
  • Daily need coverage for iron for white bread is 34% higher.
  • White bread has less cholesterol.
  • Pork chop has a lower glycemic index (0) than white bread (73).

Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Pork chop vs White bread 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +150%
Contains more ZincZinc +325.7%
Contains more PhosphorusPhosphorus +145.9%
Contains less SodiumSodium -84.9%
Contains more SeleniumSelenium +65.5%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +157.1%
Contains more IronIron +314.9%
Contains more ManganeseManganese +5260%
~equal in Copper ~0.101mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +462.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +362.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.22mg
~equal in Vitamin B1 ~0.533mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +168%
Contains more FatsFats +330.9%
Contains more WaterWater +68.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +312.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +715.9%
Contains more Poly. FatPolyunsaturated fat +18.2%
Contains less Sat. FatSaturated fat -83.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork chop White bread DV% diff.
Iron 0.87mg 3.61mg 34%
Vitamin B6 0.489mg 0.087mg 31%
Protein 23.72g 8.85g 30%
Folate 0µg 111µg 28%
Vitamin B12 0.66µg 0µg 28%
Selenium 36.4µg 22µg 26%
Cholesterol 78mg 0mg 26%
Manganese 0.01mg 0.536mg 23%
Zinc 3.15mg 0.74mg 22%
Phosphorus 241mg 98mg 20%
Vitamin B3 7.927mg 4.78mg 20%
Sodium 74mg 490mg 18%
Saturated fat 4.339g 0.698g 17%
Fats 14.35g 3.33g 17%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Vitamin B5 1.104mg 0.536mg 11%
Monounsaturated fat 4.887g 0.599g 11%
Fiber 0g 2.7g 11%
Choline 67.5mg 14.6mg 10%
Calcium 56mg 144mg 9%
Potassium 315mg 126mg 6%
Vitamin D 1µg 0µg 5%
Vitamin D 40IU 0IU 5%
Vitamin B2 0.313mg 0.243mg 5%
Vitamin B1 0.49mg 0.533mg 4%
Fructose 2.43g 3%
Polyunsaturated fat 1.894g 1.602g 2%
Calories 231kcal 266kcal 2%
Magnesium 20mg 23mg 1%
Net carbs 0g 46.72g N/A
Sugar 0g 5.67g N/A
Copper 0.105mg 0.101mg 0%
Vitamin A 4µg 0µg 0%
Vitamin E 0.21mg 0.22mg 0%
Vitamin K 0µg 0.2µg 0%
Trans fat 0.066g 0.027g N/A
Tryptophan 0.282mg 0%
Threonine 1.043mg 0%
Isoleucine 1.123mg 0%
Leucine 1.952mg 0%
Lysine 2.109mg 0%
Methionine 0.65mg 0%
Phenylalanine 0.985mg 0%
Valine 1.2mg 0%
Histidine 0.965mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g 0.166g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Eicosadienoic acid 0.065g 0.002g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
51%
Pork chop
33%
White bread
Minerals Daily Need Coverage Score
53%
Pork chop
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 3.641g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.8)
Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 416mg)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 73)
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is richer in minerals?
?
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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients
  2. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.