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  6. Pork vs. Spelt

Pork vs. Spelt — In-Depth Nutrition Comparison

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Important differences between pork and spelt

  • Pork has more selenium, vitamin B1, and vitamin B12; however, spelt is richer in manganese, copper, iron, fiber, and magnesium.
  • Spelt's daily need coverage for manganese is 129% more.
  • Spelt contains less cholesterol.
  • Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of pork is 0.

The food varieties used in the comparison are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Spelt, uncooked.

Infographic

Pork vs Spelt 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
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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more SeleniumSelenium +287.2%
Contains more MagnesiumMagnesium +385.7%
Contains more CalciumCalcium +42.1%
Contains more IronIron +410.3%
Contains more CopperCopper +600%
Contains more ZincZinc +37.2%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +33044.4%
~equal in Potassium ~388mg

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
8
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%
Spelt
Spelt
5
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B2Vitamin B2 +184.1%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +172.4%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%

All nutrients comparison - raw data values

Nutrient Pork Spelt DV% diff.
Manganese 0.009mg 2.983mg 129%
Selenium 45.3µg 11.7µg 61%
Copper 0.073mg 0.511mg 49%
Iron 0.87mg 4.44mg 45%
Fiber 0g 10.7g 43%
Vitamin B1 0.877mg 0.364mg 43%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Magnesium 28mg 136mg 26%
Protein 27.32g 14.57g 26%
Carbs 0g 70.19g 23%
Phosphorus 246mg 401mg 22%
Starch 53.92g 22%
Saturated fat 5.23g 0.406g 22%
Vitamin B6 0.464mg 0.23mg 18%
Fats 13.92g 2.43g 18%
Choline 93.9mg 17%
Vitamin B2 0.321mg 0.113mg 16%
Monounsaturated fat 6.19g 0.445g 14%
Vitamin B3 5.037mg 6.843mg 11%
Folate 5µg 45µg 10%
Zinc 2.39mg 3.28mg 8%
Vitamin D 53IU 7%
Vitamin B5 0.698mg 1.068mg 7%
Vitamin D 1.3µg 7%
Calories 242kcal 338kcal 5%
Vitamin E 0.29mg 0.79mg 3%
Vitamin K 0µg 3.6µg 3%
Sodium 62mg 8mg 2%
Potassium 423mg 388mg 1%
Calcium 19mg 27mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 0g 59.49g N/A
Sugar 0g 6.82g N/A
Vitamin A 2µg 0µg 0%
Polyunsaturated fat 1.2g 1.258g 0%
Tryptophan 0.338mg 0.132mg 0%
Threonine 1.234mg 0.443mg 0%
Isoleucine 1.26mg 0.552mg 0%
Leucine 2.177mg 1.07mg 0%
Lysine 2.446mg 0.409mg 0%
Methionine 0.712mg 0.258mg 0%
Phenylalanine 1.086mg 0.737mg 0%
Valine 1.473mg 0.681mg 0%
Histidine 1.067mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +87.5%
Contains more FatsFats +472.8%
Contains more WaterWater +425.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +101.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +1291%
Contains less Sat. FatSaturated fat -92.2%
~equal in Polyunsaturated fat ~1.258g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.