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Pork vs. Pork Meat — In-Depth Nutrition Comparison

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Summary of differences between Pork and Pork Meat

  • Pork has more Selenium, Vitamin D, and Vitamin B12, while Pork Meat has more Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B1, and Vitamin B2.
  • Pork Meat covers your daily need of Vitamin B6 21% more than Pork.
  • Pork contains 5 times more Vitamin D than Pork Meat. While Pork contains 53IU of Vitamin D, Pork Meat contains only 10IU.
  • The amount of Saturated Fat in Pork Meat is lower.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Pork vs Pork Meat 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.
Pork
3
:
Contains more Calcium +216.7%
Contains more Selenium +18.6%
Contains more Iron +32.2%
Contains more Copper +52.1%
Contains more Manganese +44.4%
Equal in Magnesium - 29
Equal in Phosphorus - 267
Equal in Potassium - 421
Equal in Sodium - 57
Equal in Zinc - 2.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +216.7%
Contains more Selenium +18.6%
Contains more Iron +32.2%
Contains more Copper +52.1%
Contains more Manganese +44.4%
Equal in Magnesium - 29
Equal in Phosphorus - 267
Equal in Potassium - 421
Equal in Sodium - 57
Equal in Zinc - 2.42

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +550%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +22.8%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +47.5%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +59.3%
Equal in Vitamin B1 - 0.95
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +550%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +22.8%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +47.5%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +59.3%
Equal in Vitamin B1 - 0.95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
3
:
Contains more Fats +296.6%
Contains more Water +20%
Equal in Protein - 26.17
Equal in Other - 0.87
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +296.6%
Contains more Water +20%
Equal in Protein - 26.17
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
:
Contains more Monounsaturated Fat +364%
Contains more Polyunsaturated fat +137.2%
Contains less Saturated Fat -77.1%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +364%
Contains more Polyunsaturated fat +137.2%
Contains less Saturated Fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Pork Meat Opinion
Protein 27.32g 26.17g Pork
Fats 13.92g 3.51g Pork
Calories 242kcal 143kcal Pork
Calcium 19mg 6mg Pork
Iron 0.87mg 1.15mg Pork Meat
Magnesium 28mg 29mg Pork Meat
Phosphorus 246mg 267mg Pork Meat
Potassium 423mg 421mg Pork
Sodium 62mg 57mg Pork Meat
Zinc 2.39mg 2.42mg Pork Meat
Copper 0.073mg 0.111mg Pork Meat
Manganese 0.009mg 0.013mg Pork Meat
Selenium 45.3µg 38.2µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 0.08mg Pork
Vitamin D 53IU 10IU Pork
Vitamin D 1.3µg 0.2µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.95mg Pork Meat
Vitamin B2 0.321mg 0.387mg Pork Meat
Vitamin B3 5.037mg 7.432mg Pork Meat
Vitamin B5 0.698mg 1.012mg Pork Meat
Vitamin B6 0.464mg 0.739mg Pork Meat
Folate 5µg 0µg Pork
Vitamin B12 0.7µg 0.57µg Pork
Tryptophan 0.338mg 0.275mg Pork
Threonine 1.234mg 1.175mg Pork
Isoleucine 1.26mg 1.288mg Pork Meat
Leucine 2.177mg 2.229mg Pork Meat
Lysine 2.446mg 2.427mg Pork
Methionine 0.712mg 0.721mg Pork Meat
Phenylalanine 1.086mg 1.1mg Pork Meat
Valine 1.473mg 1.367mg Pork
Histidine 1.067mg 1.13mg Pork Meat
Cholesterol 80mg 73mg Pork Meat
Trans Fat 0.033g Pork
Saturated Fat 5.23g 1.198g Pork Meat
Monounsaturated Fat 6.19g 1.334g Pork
Polyunsaturated fat 1.2g 0.506g Pork
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Pork Meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
56%
Pork
65%
Pork Meat
Minerals Daily Need Coverage Score
55%
Pork
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 4.032g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.