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

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The main differences between pork jowl and white bread

  • Pork jowl is richer in vitamin B12, yet white bread is richer in iron, selenium, folate, manganese, calcium, and vitamin B1.
  • Daily need coverage for saturated fat for pork jowl is 123% higher.
  • White bread contains less cholesterol.
  • Pork jowl has a lower glycemic index than white bread.

Food types used in this article are Pork, fresh, variety meats and by-products, jowl, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
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 +17.5%
Contains more ZincZinc +13.5%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +3500%
Contains more IronIron +759.5%
Contains more CopperCopper +152.5%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +10620%
Contains more SeleniumSelenium +1366.7%

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
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 EVitamin E +31.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more FolateFolate +11000%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B3 ~4.78mg
~equal in Vitamin B6 ~0.087mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 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 FatsFats +1990.4%
Contains more ProteinProtein +38.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.1%
~equal in Other ~1.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +5390.8%
Contains more Poly. FatPolyunsaturated fat +406.2%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl White bread DV% diff.
Saturated fat 25.26g 0.698g 112%
Fats 69.61g 3.33g 102%
Monounsaturated fat 32.89g 0.599g 81%
Polyunsaturated fat 8.11g 1.602g 43%
Iron 0.42mg 3.61mg 40%
Selenium 1.5µg 22µg 37%
Vitamin B12 0.82µg 0µg 34%
Cholesterol 90mg 0mg 30%
Folate 1µg 111µg 28%
Manganese 0.005mg 0.536mg 23%
Sodium 25mg 490mg 20%
Calories 655kcal 266kcal 19%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Calcium 4mg 144mg 14%
Vitamin B1 0.386mg 0.533mg 12%
Fiber 0g 2.7g 11%
Copper 0.04mg 0.101mg 7%
Vitamin B5 0.25mg 0.536mg 6%
Protein 6.38g 8.85g 5%
Magnesium 3mg 23mg 5%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin B3 4.535mg 4.78mg 2%
Phosphorus 86mg 98mg 2%
Vitamin B2 0.236mg 0.243mg 1%
Zinc 0.84mg 0.74mg 1%
Potassium 148mg 126mg 1%
Net carbs 0g 46.72g N/A
Sugar 0g 5.67g N/A
Vitamin E 0.29mg 0.22mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B6 0.09mg 0.087mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.021mg 0%
Threonine 0.21mg 0%
Isoleucine 0.168mg 0%
Leucine 0.446mg 0%
Lysine 0.528mg 0%
Methionine 0.095mg 0%
Phenylalanine 0.239mg 0%
Valine 0.305mg 0%
Histidine 0.072mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl 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
29%
Pork jowl
33%
White bread
Minerals Daily Need Coverage Score
12%
Pork jowl
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 24.562g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.8)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 465mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 73)

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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.