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Pork vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between pork and dried fruit

  • Pork has more selenium, vitamin B1, vitamin B12, and phosphorus; however, dried fruit has more vitamin A, copper, fiber, and vitamin E.
  • Daily need coverage for selenium for pork is 78% higher.
  • Dried fruit is lower in cholesterol.
  • Dried fruit has a higher glycemic index than pork.

Food types used in this article are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Apricots, dried, sulfured, uncooked.

Infographic

Pork vs Dried fruit 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
3
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +512.8%
Contains more PhosphorusPhosphorus +246.5%
Contains more SeleniumSelenium +1959.1%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +205.7%
Contains more CopperCopper +369.9%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +2511.1%

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
8
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +5746.7%
Contains more Vitamin B2Vitamin B2 +333.8%
Contains more Vitamin B3Vitamin B3 +94.6%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin B6Vitamin B6 +224.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +575.5%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +1393.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Pork Dried fruit DV% diff.
Selenium 45.3µg 2.2µg 78%
Vitamin B1 0.877mg 0.015mg 72%
Protein 27.32g 3.39g 48%
Copper 0.073mg 0.343mg 30%
Vitamin B12 0.7µg 0µg 29%
Fiber 0g 7.3g 29%
Cholesterol 80mg 0mg 27%
Vitamin E 0.29mg 4.33mg 27%
Vitamin B6 0.464mg 0.143mg 25%
Phosphorus 246mg 71mg 25%
Saturated fat 5.23g 0.017g 24%
Potassium 423mg 1162mg 22%
Iron 0.87mg 2.66mg 22%
Fats 13.92g 0.51g 21%
Carbs 0g 62.64g 21%
Vitamin A 2µg 180µg 20%
Vitamin B2 0.321mg 0.074mg 19%
Zinc 2.39mg 0.39mg 18%
Fructose 12.47g 16%
Monounsaturated fat 6.19g 0.074g 15%
Choline 93.9mg 13.9mg 15%
Vitamin B3 5.037mg 2.589mg 15%
Manganese 0.009mg 0.235mg 10%
Polyunsaturated fat 1.2g 0.074g 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Calcium 19mg 55mg 4%
Vitamin B5 0.698mg 0.516mg 4%
Vitamin K 0µg 3.1µg 3%
Sodium 62mg 10mg 2%
Folate 5µg 10µg 1%
Magnesium 28mg 32mg 1%
Calories 242kcal 241kcal 0%
Vitamin C 0.6mg 1mg 0%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.338mg 0.016mg 0%
Threonine 1.234mg 0.073mg 0%
Isoleucine 1.26mg 0.063mg 0%
Leucine 2.177mg 0.105mg 0%
Lysine 2.446mg 0.083mg 0%
Methionine 0.712mg 0.015mg 0%
Phenylalanine 1.086mg 0.062mg 0%
Valine 1.473mg 0.078mg 0%
Histidine 1.067mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +705.9%
Contains more FatsFats +2629.4%
Contains more WaterWater +87.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +188.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +8264.9%
Contains more Poly. FatPolyunsaturated fat +1521.6%
Contains less Sat. FatSaturated fat -99.7%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.