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Pork vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between pork and wheat Bread?

  • Pork is higher in vitamin B1, vitamin B12, vitamin B6, and selenium, yet wheat Bread is higher in manganese, iron, and folate.
  • Wheat Bread's daily need coverage for manganese is 59% more.
  • The amount of cholesterol in wheat Bread is lower.
  • The glycemic index of pork is lower.

We used Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Bread, wheat, toasted types in this article.

Infographic

Pork vs Wheat Bread 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.
Pork
Pork
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +89.7%
Contains more ZincZinc +62.6%
Contains more PhosphorusPhosphorus +30.9%
Contains less SodiumSodium -89.7%
Contains more SeleniumSelenium +35.6%
Contains more MagnesiumMagnesium +110.7%
Contains more CalciumCalcium +768.4%
Contains more IronIron +370.1%
Contains more CopperCopper +171.2%
Contains more ManganeseManganese +15200%

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.
Pork
Pork
9
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +99.8%
Contains more Vitamin B5Vitamin B5 +53.1%
Contains more Vitamin B6Vitamin B6 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +324.9%
Contains more Vitamin B2Vitamin B2 +19%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1620%

All nutrients comparison - raw data values

Nutrient Pork Wheat Bread DV% diff.
Manganese 0.009mg 1.377mg 59%
Iron 0.87mg 4.09mg 40%
Vitamin B1 0.877mg 0.439mg 37%
Protein 27.32g 12.96g 29%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.464mg 0.153mg 24%
Sodium 62mg 601mg 23%
Selenium 45.3µg 33.4µg 22%
Folate 5µg 86µg 20%
Carbs 0g 55.77g 19%
Saturated fat 5.23g 0.989g 19%
Fiber 0g 4.7g 19%
Fats 13.92g 4.27g 15%
Calcium 19mg 165mg 15%
Copper 0.073mg 0.198mg 14%
Choline 93.9mg 22.1mg 13%
Monounsaturated fat 6.19g 1.019g 13%
Zinc 2.39mg 1.47mg 8%
Phosphorus 246mg 188mg 8%
Vitamin B3 5.037mg 6.25mg 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Magnesium 28mg 59mg 7%
Potassium 423mg 223mg 6%
Vitamin K 0µg 5.7µg 5%
Vitamin B2 0.321mg 0.382mg 5%
Vitamin B5 0.698mg 0.456mg 5%
Calories 242kcal 313kcal 4%
Polyunsaturated fat 1.2g 1.72g 3%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Vitamin E 0.29mg 0.24mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.338mg 0.092mg 0%
Threonine 1.234mg 0.299mg 0%
Isoleucine 1.26mg 0.258mg 0%
Leucine 2.177mg 0.461mg 0%
Lysine 2.446mg 0.215mg 0%
Methionine 0.712mg 0.105mg 0%
Phenylalanine 1.086mg 0.315mg 0%
Valine 1.473mg 0.31mg 0%
Histidine 1.067mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +110.8%
Contains more FatsFats +226%
Contains more WaterWater +138.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +211.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +507.5%
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +43.3%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.