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Pork vs. Spread — In-Depth Nutrition Comparison

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A recap on differences between pork and spread

  • Pork has more selenium, vitamin B1, phosphorus, vitamin B6, vitamin B3, vitamin B2, and zinc; however, spread is higher in vitamin B12.
  • Pork covers your daily selenium needs 65% more than spread.
  • Spread contains 5 times less vitamin B1 than pork. Pork contains 0.877mg of vitamin B1, while spread contains 0.172mg.
  • Spread has less cholesterol.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Sandwich spread, pork, beef.

Infographic

Pork vs Spread 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
7
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%
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +58.3%
Contains more PotassiumPotassium +284.5%
Contains more ZincZinc +134.3%
Contains more PhosphorusPhosphorus +316.9%
Contains less SodiumSodium -93.9%
Contains more SeleniumSelenium +367%
Contains more CopperCopper +78.1%
Contains more ManganeseManganese +188.9%
~equal in Iron ~0.79mg

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
9
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%
Spread
4
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +116.7%
Contains more Vitamin B1Vitamin B1 +409.9%
Contains more Vitamin B2Vitamin B2 +139.6%
Contains more Vitamin B3Vitamin B3 +191.2%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +286.7%
Contains more FolateFolate +150%
Contains more CholineCholine +50.7%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B12Vitamin B12 +60%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
1
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +256.7%
Contains more FatsFats +24.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +212.4%
~equal in Water ~60.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -12.5%
Contains more Mono. FatMonounsaturated fat +22.5%
Contains more Poly. FatPolyunsaturated fat +113.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Spread DV% diff.
Selenium 45.3µg 9.7µg 65%
Vitamin B1 0.877mg 0.172mg 59%
Sodium 62mg 1013mg 41%
Protein 27.32g 7.66g 39%
Phosphorus 246mg 59mg 27%
Vitamin B6 0.464mg 0.12mg 26%
Vitamin B3 5.037mg 1.73mg 21%
Vitamin B12 0.7µg 1.12µg 18%
Cholesterol 80mg 38mg 14%
Vitamin B2 0.321mg 0.134mg 14%
Zinc 2.39mg 1.02mg 12%
Vitamin E 0.29mg 1.74mg 10%
Polyunsaturated fat 1.2g 2.565g 9%
Potassium 423mg 110mg 9%
Copper 0.073mg 0.13mg 6%
Choline 93.9mg 62.3mg 6%
Fats 13.92g 17.34g 5%
Vitamin B5 0.698mg 0.43mg 5%
Magnesium 28mg 8mg 5%
Vitamin D 1.3µg 0.6µg 4%
Vitamin D 53IU 22IU 4%
Carbs 0g 11.94g 4%
Saturated fat 5.23g 5.977g 3%
Vitamin A 2µg 26µg 3%
Monounsaturated fat 6.19g 7.584g 3%
Manganese 0.009mg 0.026mg 1%
Fiber 0g 0.2g 1%
Iron 0.87mg 0.79mg 1%
Vitamin K 0µg 1.6µg 1%
Folate 5µg 2µg 1%
Calcium 19mg 12mg 1%
Vitamin C 0.6mg 0mg 1%
Calories 242kcal 235kcal 0%
Net carbs 0g 11.74g N/A
Tryptophan 0.338mg 0.082mg 0%
Threonine 1.234mg 0.334mg 0%
Isoleucine 1.26mg 0.334mg 0%
Leucine 2.177mg 0.6mg 0%
Lysine 2.446mg 0.663mg 0%
Methionine 0.712mg 0.196mg 0%
Phenylalanine 1.086mg 0.301mg 0%
Valine 1.473mg 0.356mg 0%
Histidine 1.067mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
30%
Spread
Minerals Daily Need Coverage Score
55%
Pork
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 42mg)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.8)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 951mg)
Which food is lower in Saturated fat?
Pork
Pork is lower in Saturated fat (difference - 0.747g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.