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Pork vs. Wheat — In-Depth Nutrition Comparison

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Differences between Pork and Wheat

  • Pork has more Vitamin B1, Vitamin B6, Vitamin B12, Selenium, Vitamin B2, and Vitamin B3, while Wheat has more Manganese, and Fiber.
  • Pork's daily need coverage for Vitamin B1 is 65% higher.
  • The amount of Cholesterol in Wheat is lower.

The food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Wheat, KAMUT khorasan, cooked.

Infographic

Pork vs Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork
5
:
5
Wheat
Contains more Calcium +111.1%
Contains more Phosphorus +67.3%
Contains more Potassium +157.9%
Contains more Zinc +29.9%
Contains more Selenium +42%
Contains more Iron +102.3%
Contains more Magnesium +71.4%
Contains less Sodium -87.1%
Contains more Copper +183.6%
Contains more Manganese +11344.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +111.1%
Contains more Phosphorus +67.3%
Contains more Potassium +157.9%
Contains more Zinc +29.9%
Contains more Selenium +42%
Contains more Iron +102.3%
Contains more Magnesium +71.4%
Contains less Sodium -87.1%
Contains more Copper +183.6%
Contains more Manganese +11344.4%

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
:
1
Wheat
Contains more Vitamin A +75%
Contains more Vitamin E +20.8%
Contains more Vitamin B1 +823.2%
Contains more Vitamin B2 +970%
Contains more Vitamin B3 +118.5%
Contains more Vitamin B6 +562.9%
Contains more Vitamin B12 +∞%
Contains more Folate +120%
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +75%
Contains more Vitamin E +20.8%
Contains more Vitamin B1 +823.2%
Contains more Vitamin B2 +970%
Contains more Vitamin B3 +118.5%
Contains more Vitamin B6 +562.9%
Contains more Vitamin B12 +∞%
Contains more Folate +120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
3
:
2
Wheat
Contains more Protein +378.5%
Contains more Fats +1577.1%
Contains more Other +30.9%
Contains more Carbs +∞%
Contains more Water +12.6%
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +378.5%
Contains more Fats +1577.1%
Contains more Other +30.9%
Contains more Carbs +∞%
Contains more Water +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
:
1
Wheat
Contains more Monounsaturated Fat +7269%
Contains more Polyunsaturated fat +393.8%
Contains less Saturated Fat -98.5%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +7269%
Contains more Polyunsaturated fat +393.8%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Wheat Opinion
Net carbs 0g 23.3g Wheat
Protein 27.32g 5.71g Pork
Fats 13.92g 0.83g Pork
Carbs 0g 27.6g Wheat
Calories 242kcal 132kcal Pork
Sugar 0g 3.07g Pork
Fiber 0g 4.3g Wheat
Calcium 19mg 9mg Pork
Iron 0.87mg 1.76mg Wheat
Magnesium 28mg 48mg Wheat
Phosphorus 246mg 147mg Pork
Potassium 423mg 164mg Pork
Sodium 62mg 8mg Wheat
Zinc 2.39mg 1.84mg Pork
Copper 0.073mg 0.207mg Wheat
Manganese 0.009mg 1.03mg Wheat
Selenium 45.3µg 31.9µg Pork
Vitamin A 7IU 4IU Pork
Vitamin A RAE 2µg Pork
Vitamin E 0.29mg 0.24mg Pork
Vitamin D 53IU Pork
Vitamin D 1.3µg Pork
Vitamin C 0.6mg Pork
Vitamin B1 0.877mg 0.095mg Pork
Vitamin B2 0.321mg 0.03mg Pork
Vitamin B3 5.037mg 2.305mg Pork
Vitamin B5 0.698mg Pork
Vitamin B6 0.464mg 0.07mg Pork
Folate 5µg 11µg Wheat
Vitamin B12 0.7µg 0µg Pork
Tryptophan 0.338mg 0.051mg Pork
Threonine 1.234mg 0.172mg Pork
Isoleucine 1.26mg 0.22mg Pork
Leucine 2.177mg 0.432mg Pork
Lysine 2.446mg 0.161mg Pork
Methionine 0.712mg 0.097mg Pork
Phenylalanine 1.086mg 0.3mg Pork
Valine 1.473mg 0.267mg Pork
Histidine 1.067mg 0.147mg Pork
Cholesterol 80mg 0mg Wheat
Trans Fat 0.002g Pork
Saturated Fat 5.23g 0.077g Wheat
Monounsaturated Fat 6.19g 0.084g Pork
Polyunsaturated fat 1.2g 0.243g Pork

Which food is preferable for your diet?

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

People also compare

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
56%
Pork
9%
Wheat
Minerals Daily Need Coverage Score
55%
Pork
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 5.153g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.4)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.