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Pork vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between pork and flour

  • Pork has more vitamin B6, vitamin B12, selenium, phosphorus, and zinc, while flour has more iron, folate, and manganese.
  • Flour covers your daily need for iron, 47% more than pork.
  • The amount of cholesterol in flour is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Pork vs Flour 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
6
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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +295.3%
Contains more ZincZinc +241.4%
Contains more PhosphorusPhosphorus +127.8%
Contains more SeleniumSelenium +33.6%
Contains more IronIron +433.3%
Contains more CopperCopper +97.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +7477.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin B6Vitamin B6 +954.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +53.9%
Contains more Vitamin B3Vitamin B3 +17.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3560%

All nutrients comparison - raw data values

Nutrient Pork Flour DV% diff.
Iron 0.87mg 4.64mg 47%
Folate 5µg 183µg 45%
Protein 27.32g 10.33g 34%
Vitamin B6 0.464mg 0.044mg 32%
Manganese 0.009mg 0.682mg 29%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Carbs 0g 76.31g 25%
Saturated fat 5.23g 0.155g 23%
Selenium 45.3µg 33.9µg 21%
Fats 13.92g 0.98g 20%
Phosphorus 246mg 108mg 20%
Zinc 2.39mg 0.7mg 15%
Choline 93.9mg 10.4mg 15%
Monounsaturated fat 6.19g 0.087g 15%
Vitamin B2 0.321mg 0.494mg 13%
Fiber 0g 2.7g 11%
Potassium 423mg 107mg 9%
Copper 0.073mg 0.144mg 8%
Vitamin B1 0.877mg 0.785mg 8%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Calories 242kcal 364kcal 6%
Vitamin B3 5.037mg 5.904mg 5%
Vitamin B5 0.698mg 0.438mg 5%
Polyunsaturated fat 1.2g 0.413g 5%
Sodium 62mg 2mg 3%
Vitamin E 0.29mg 0.06mg 2%
Vitamin C 0.6mg 0mg 1%
Magnesium 28mg 22mg 1%
Protein per 100 calories 11g 2.8g N/A
Calories per 10 g protein 89kcal 352kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 1.4 3.2 N/A
Net carbs 0g 73.61g N/A
Calcium 19mg 15mg 0%
Sugar 0g 0.27g N/A
Vitamin A 2µg 0µg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.338mg 0.127mg 0%
Threonine 1.234mg 0.281mg 0%
Isoleucine 1.26mg 0.357mg 0%
Leucine 2.177mg 0.71mg 0%
Lysine 2.446mg 0.228mg 0%
Methionine 0.712mg 0.183mg 0%
Phenylalanine 1.086mg 0.52mg 0%
Valine 1.473mg 0.415mg 0%
Histidine 1.067mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
4
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +164.5%
Contains more FatsFats +1320.4%
Contains more WaterWater +385.5%
Contains more OtherOther +93.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +7014.9%
Contains more Poly. FatPolyunsaturated fat +190.6%
Contains less Sat. FatSaturated fat -97%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.