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  6. Pork vs. Wild rice raw

Pork vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between pork and wild rice raw

  • Pork has more selenium, vitamin B1, and vitamin B12; however, wild rice raw is richer in manganese, copper, magnesium, zinc, and phosphorus.
  • Pork covers your daily selenium needs 77% more than wild rice raw.
  • Wild rice raw contains less cholesterol.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of pork is 0.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Wild rice, raw.

Infographic

Pork vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +1517.9%
Contains more MagnesiumMagnesium +532.1%
Contains more CalciumCalcium +10.5%
Contains more IronIron +125.3%
Contains more CopperCopper +617.8%
Contains more ZincZinc +149.4%
Contains more PhosphorusPhosphorus +76%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +14666.7%
~equal in Potassium ~427mg

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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +662.6%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B6Vitamin B6 +18.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +168.3%
Contains more Vitamin EVitamin E +182.8%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%

All nutrients comparison - raw data values

Nutrient Pork Wild rice raw DV% diff.
Selenium 45.3µg 2.8µg 77%
Vitamin B1 0.877mg 0.115mg 64%
Manganese 0.009mg 1.329mg 57%
Copper 0.073mg 0.524mg 50%
Magnesium 28mg 177mg 35%
Zinc 2.39mg 5.96mg 32%
Vitamin B12 0.7µg 0µg 29%
Phosphorus 246mg 433mg 27%
Cholesterol 80mg 0mg 27%
Fiber 0g 6.2g 25%
Protein 27.32g 14.73g 25%
Carbs 0g 74.9g 25%
Folate 5µg 95µg 23%
Saturated fat 5.23g 0.156g 23%
Fats 13.92g 1.08g 20%
Monounsaturated fat 6.19g 0.159g 15%
Iron 0.87mg 1.96mg 14%
Choline 93.9mg 35mg 11%
Vitamin B3 5.037mg 6.733mg 11%
Vitamin B5 0.698mg 1.074mg 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B6 0.464mg 0.391mg 6%
Calories 242kcal 357kcal 6%
Vitamin B2 0.321mg 0.262mg 5%
Vitamin E 0.29mg 0.82mg 4%
Polyunsaturated fat 1.2g 0.676g 3%
Sodium 62mg 7mg 2%
Vitamin K 0µg 1.9µg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 0g 68.7g N/A
Calcium 19mg 21mg 0%
Potassium 423mg 427mg 0%
Sugar 0g 2.5g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.338mg 0.179mg 0%
Threonine 1.234mg 0.469mg 0%
Isoleucine 1.26mg 0.618mg 0%
Leucine 2.177mg 1.018mg 0%
Lysine 2.446mg 0.629mg 0%
Methionine 0.712mg 0.438mg 0%
Phenylalanine 1.086mg 0.721mg 0%
Valine 1.473mg 0.858mg 0%
Histidine 1.067mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +85.5%
Contains more FatsFats +1188.9%
Contains more WaterWater +645.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.9%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +3793.1%
Contains more Poly. FatPolyunsaturated fat +77.5%
Contains less Sat. FatSaturated fat -97%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.