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Pork vs Soybean - In-Depth Nutrition Comparison

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Differences between Pork and Soybean

  • Pork has more Selenium, Vitamin B1, Vitamin B12, and Vitamin B3, while Soybean has more Iron, Copper, Manganese, and Fiber.
  • Pork's daily need coverage for Selenium is 69% higher.
  • The amount of Cholesterol in Soybean is lower.

The food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Soybeans, mature cooked, boiled, without salt.

Infographic

Pork vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
2
:
Contains more Zinc +107.8%
Contains more Calcium +436.8%
Contains more Iron +490.8%
Contains more Magnesium +207.1%
Contains more Potassium +21.7%
Contains less Sodium -98.4%
Contains more Copper +457.5%
Equal in Phosphorus - 245
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 33% 20% 106% 38% 9% 66% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 31% 193% 62% 105% 46% 1% 32% 136%
Contains more Zinc +107.8%
Contains more Calcium +436.8%
Contains more Iron +490.8%
Contains more Magnesium +207.1%
Contains more Potassium +21.7%
Contains less Sodium -98.4%
Contains more Copper +457.5%
Equal in Phosphorus - 245

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
7
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +465.8%
Contains more Vitamin B2 +12.6%
Contains more Vitamin B3 +1162.4%
Contains more Vitamin B5 +289.9%
Contains more Vitamin B6 +98.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +28.6%
Contains more Vitamin E +20.7%
Contains more Vitamin C +183.3%
Contains more Folate +980%
Contains more Vitamin K +∞%
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 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +465.8%
Contains more Vitamin B2 +12.6%
Contains more Vitamin B3 +1162.4%
Contains more Vitamin B5 +289.9%
Contains more Vitamin B6 +98.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +28.6%
Contains more Vitamin E +20.7%
Contains more Vitamin C +183.3%
Contains more Folate +980%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
:
Contains more Protein +50%
Contains more Fats +55.2%
Contains more Carbs +∞%
Contains more Other +114.6%
Equal in Water - 62.55
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +50%
Contains more Fats +55.2%
Contains more Carbs +∞%
Contains more Other +114.6%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
1
:
Contains more Monounsaturated Fat +212.5%
Contains less Saturated Fat -75.2%
Contains more Polyunsaturated fat +322%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +212.5%
Contains less Saturated Fat -75.2%
Contains more Polyunsaturated fat +322%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork Soybean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork Soybean Opinion
Net carbs 0g 2.36g Soybean
Protein 27.32g 18.21g Pork
Fats 13.92g 8.97g Pork
Carbs 0g 8.36g Soybean
Calories 242kcal 172kcal Pork
Sugar 0g 3g Pork
Fiber 0g 6g Soybean
Calcium 19mg 102mg Soybean
Iron 0.87mg 5.14mg Soybean
Magnesium 28mg 86mg Soybean
Phosphorus 246mg 245mg Pork
Potassium 423mg 515mg Soybean
Sodium 62mg 1mg Soybean
Zinc 2.39mg 1.15mg Pork
Copper 0.073mg 0.407mg Soybean
Vitamin A 7IU 9IU Soybean
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 0.35mg Soybean
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 1.7mg Soybean
Vitamin B1 0.877mg 0.155mg Pork
Vitamin B2 0.321mg 0.285mg Pork
Vitamin B3 5.037mg 0.399mg Pork
Vitamin B5 0.698mg 0.179mg Pork
Vitamin B6 0.464mg 0.234mg Pork
Folate 5µg 54µg Soybean
Vitamin B12 0.7µg 0µg Pork
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.338mg 0.242mg Pork
Threonine 1.234mg 0.723mg Pork
Isoleucine 1.26mg 0.807mg Pork
Leucine 2.177mg 1.355mg Pork
Lysine 2.446mg 1.108mg Pork
Methionine 0.712mg 0.224mg Pork
Phenylalanine 1.086mg 0.869mg Pork
Valine 1.473mg 0.831mg Pork
Histidine 1.067mg 0.449mg Pork
Cholesterol 80mg 0mg Soybean
Saturated Fat 5.23g 1.297g Soybean
Monounsaturated Fat 6.19g 1.981g Pork
Polyunsaturated fat 1.2g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Soybean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
56%
Pork
23%
Soybean
Minerals Daily Need Coverage Score
37%
Pork
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 3.933g)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 14)
Which food is cheaper?
Pork
Pork is cheaper (difference - $2.6)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.