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Pork vs. Brown rice — In-Depth Nutrition Comparison

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How are pork and brown rice different?

  • Pork is higher in selenium, vitamin B1, vitamin B12, vitamin B6, phosphorus, vitamin B2, and vitamin B3; however, brown rice is richer in manganese.
  • Daily need coverage for selenium for pork is 72% higher.
  • Brown rice has less cholesterol.
  • Pork has a lower glycemic index (0) than brown rice (66).

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Pork vs Brown rice 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
6
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +391.9%
Contains more IronIron +55.4%
Contains more ZincZinc +236.6%
Contains more PhosphorusPhosphorus +138.8%
Contains more SeleniumSelenium +681%
Contains more MagnesiumMagnesium +39.3%
Contains more CopperCopper +45.2%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +10722.2%

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
11
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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +392.7%
Contains more Vitamin B2Vitamin B2 +365.2%
Contains more Vitamin B3Vitamin B3 +96.7%
Contains more Vitamin B5Vitamin B5 +83.7%
Contains more Vitamin B6Vitamin B6 +277.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +920.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +897.1%
Contains more FatsFats +1335.1%
Contains more OtherOther +102.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1577.5%
Contains more Poly. FatPolyunsaturated fat +227.9%
Contains less Sat. FatSaturated fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Brown rice DV% diff.
Selenium 45.3µg 5.8µg 72%
Vitamin B1 0.877mg 0.178mg 58%
Protein 27.32g 2.74g 49%
Manganese 0.009mg 0.974mg 42%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.464mg 0.123mg 26%
Saturated fat 5.23g 0.26g 23%
Fats 13.92g 0.97g 20%
Phosphorus 246mg 103mg 20%
Vitamin B2 0.321mg 0.069mg 19%
Choline 93.9mg 9.2mg 15%
Monounsaturated fat 6.19g 0.369g 15%
Vitamin B3 5.037mg 2.561mg 15%
Zinc 2.39mg 0.71mg 15%
Potassium 423mg 86mg 10%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Polyunsaturated fat 1.2g 0.366g 6%
Vitamin B5 0.698mg 0.38mg 6%
Calories 242kcal 123kcal 6%
Fiber 0g 1.6g 6%
Copper 0.073mg 0.106mg 4%
Iron 0.87mg 0.56mg 4%
Sodium 62mg 4mg 3%
Magnesium 28mg 39mg 3%
Calcium 19mg 3mg 2%
Vitamin E 0.29mg 0.17mg 1%
Vitamin C 0.6mg 0mg 1%
Folate 5µg 9µg 1%
Net carbs 0g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.338mg 0.033mg 0%
Threonine 1.234mg 0.095mg 0%
Isoleucine 1.26mg 0.109mg 0%
Leucine 2.177mg 0.214mg 0%
Lysine 2.446mg 0.099mg 0%
Methionine 0.712mg 0.058mg 0%
Phenylalanine 1.086mg 0.133mg 0%
Valine 1.473mg 0.151mg 0%
Histidine 1.067mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Brown rice
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
54%
Pork
13%
Brown rice
Minerals Daily Need Coverage Score
55%
Pork
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 66)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.2)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 4.97g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.