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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.32 g
Fats:
13.92 g
Carbs:
0 g
Water:
57.87 g
Other:
0.89 g
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
Saturated fat:
Sat. Fat
5.23 g
Monounsaturated fat:
Mono. Fat
6.19 g
Polyunsaturated fat:
Poly. Fat
1.2 g
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% |
