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  6. Pork vs. Oat

Pork vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Pork and Oat

  • Pork has more Vitamin B12, Vitamin B6, and Vitamin B3, however, Oat is richer in Manganese, Copper, Iron, Fiber, Phosphorus, and Magnesium.
  • Oat covers your daily Manganese needs 213% more than Pork.
  • Oat contains less Cholesterol.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Oats.

Infographic

Pork vs Oat 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
1
:
9
Oat
Oat
Contains more Calcium +184.2%
Contains more Iron +442.5%
Contains more Magnesium +532.1%
Contains more Phosphorus +112.6%
Contains less Sodium -96.8%
Contains more Zinc +66.1%
Contains more Copper +757.5%
Contains more Manganese +54522.2%
Equal in Potassium - 429
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +184.2%
Contains more Iron +442.5%
Contains more Magnesium +532.1%
Contains more Phosphorus +112.6%
Contains less Sodium -96.8%
Contains more Zinc +66.1%
Contains more Copper +757.5%
Contains more Manganese +54522.2%
Equal in Potassium - 429

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
10
:
2
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.9%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +424.1%
Contains more Vitamin B6 +289.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +93.3%
Contains more Folate +1020%
Pork
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.9%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +424.1%
Contains more Vitamin B6 +289.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +93.3%
Contains more Folate +1020%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
:
2
Oat
Oat
Contains more Protein +61.8%
Contains more Fats +101.7%
Contains more Water +604%
Contains more Carbs +∞%
Contains more Other +93.3%
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +61.8%
Contains more Fats +101.7%
Contains more Water +604%
Contains more Carbs +∞%
Contains more Other +93.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
:
2
Oat
Oat
Contains more Monounsaturated Fat +184.2%
Contains less Saturated Fat -76.7%
Contains more Polyunsaturated fat +111.3%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +184.2%
Contains less Saturated Fat -76.7%
Contains more Polyunsaturated fat +111.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Oat Opinion
Net carbs 0g 55.67g Oat
Protein 27.32g 16.89g Pork
Fats 13.92g 6.9g Pork
Carbs 0g 66.27g Oat
Calories 242kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 19mg 54mg Oat
Iron 0.87mg 4.72mg Oat
Magnesium 28mg 177mg Oat
Phosphorus 246mg 523mg Oat
Potassium 423mg 429mg Oat
Sodium 62mg 2mg Oat
Zinc 2.39mg 3.97mg Oat
Copper 0.073mg 0.626mg Oat
Manganese 0.009mg 4.916mg Oat
Selenium 45.3µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg Pork
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.763mg Pork
Vitamin B2 0.321mg 0.139mg Pork
Vitamin B3 5.037mg 0.961mg Pork
Vitamin B5 0.698mg 1.349mg Oat
Vitamin B6 0.464mg 0.119mg Pork
Folate 5µg 56µg Oat
Vitamin B12 0.7µg 0µg Pork
Tryptophan 0.338mg 0.234mg Pork
Threonine 1.234mg 0.575mg Pork
Isoleucine 1.26mg 0.694mg Pork
Leucine 2.177mg 1.284mg Pork
Lysine 2.446mg 0.701mg Pork
Methionine 0.712mg 0.312mg Pork
Phenylalanine 1.086mg 0.895mg Pork
Valine 1.473mg 0.937mg Pork
Histidine 1.067mg 0.405mg Pork
Cholesterol 80mg 0mg Oat
Saturated Fat 5.23g 1.217g Oat
Monounsaturated Fat 6.19g 2.178g Pork
Polyunsaturated fat 1.2g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Pork
33%
Oat
Minerals Daily Need Coverage Score
55%
Pork
154%
Oat

Comparison summary

Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 4.013g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.