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  6. Brown rice vs. Pork Meat

Brown rice vs. Pork Meat — In-Depth Nutrition Comparison

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How are Brown rice and Pork Meat different?

  • Brown rice is richer in Manganese, while Pork Meat is higher in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin B12, Phosphorus, and Zinc.
  • Pork Meat covers your daily need of Vitamin B1 64% more than Brown rice.
  • Brown rice contains 75 times more Manganese than Pork Meat. Brown rice contains 0.974mg of Manganese, while Pork Meat contains 0.013mg.

Rice, brown, long-grain, cooked and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Brown rice vs Pork Meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +34.5%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +7392.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +389.5%
Contains more IronIron +105.4%
Contains more ZincZinc +240.8%
Contains more PhosphorusPhosphorus +159.2%
Contains more SeleniumSelenium +558.6%
~equal in Copper ~0.111mg

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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% 1.6% 6% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +433.7%
Contains more Vitamin B2Vitamin B2 +460.9%
Contains more Vitamin B3Vitamin B3 +190.2%
Contains more Vitamin B5Vitamin B5 +166.3%
Contains more Vitamin B6Vitamin B6 +500.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +866.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +855.1%
Contains more FatsFats +261.9%
Contains more OtherOther +97.7%
~equal in Water ~69.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
39% 44% 17%
Saturated Fat: Sat. Fat 1.198 g
Monounsaturated Fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated Fat -78.3%
Contains more Mono. FatMonounsaturated Fat +261.5%
Contains more Poly. FatPolyunsaturated fat +38.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Pork Meat Opinion
Calories 123kcal 143kcal Pork Meat
Protein 2.74g 26.17g Pork Meat
Fats 0.97g 3.51g Pork Meat
Net carbs 23.98g 0g Brown rice
Carbs 25.58g 0g Brown rice
Cholesterol 0mg 73mg Brown rice
Vitamin D 0IU 10IU Pork Meat
Magnesium 39mg 29mg Brown rice
Calcium 3mg 6mg Pork Meat
Potassium 86mg 421mg Pork Meat
Iron 0.56mg 1.15mg Pork Meat
Sugar 0.24g 0g Pork Meat
Fiber 1.6g 0g Brown rice
Copper 0.106mg 0.111mg Pork Meat
Zinc 0.71mg 2.42mg Pork Meat
Starch 24.79g Brown rice
Phosphorus 103mg 267mg Pork Meat
Sodium 4mg 57mg Brown rice
Vitamin E 0.17mg 0.08mg Brown rice
Vitamin D 0µg 0.2µg Pork Meat
Manganese 0.974mg 0.013mg Brown rice
Selenium 5.8µg 38.2µg Pork Meat
Vitamin B1 0.178mg 0.95mg Pork Meat
Vitamin B2 0.069mg 0.387mg Pork Meat
Vitamin B3 2.561mg 7.432mg Pork Meat
Vitamin B5 0.38mg 1.012mg Pork Meat
Vitamin B6 0.123mg 0.739mg Pork Meat
Vitamin B12 0µg 0.57µg Pork Meat
Vitamin K 0.2µg 0µg Brown rice
Folate 9µg 0µg Brown rice
Trans Fat 0g 0.033g Brown rice
Choline 9.2mg 88.9mg Pork Meat
Saturated Fat 0.26g 1.198g Brown rice
Monounsaturated Fat 0.369g 1.334g Pork Meat
Polyunsaturated fat 0.366g 0.506g Pork Meat
Tryptophan 0.033mg 0.275mg Pork Meat
Threonine 0.095mg 1.175mg Pork Meat
Isoleucine 0.109mg 1.288mg Pork Meat
Leucine 0.214mg 2.229mg Pork Meat
Lysine 0.099mg 2.427mg Pork Meat
Methionine 0.058mg 0.721mg Pork Meat
Phenylalanine 0.133mg 1.1mg Pork Meat
Valine 0.151mg 1.367mg Pork Meat
Histidine 0.066mg 1.13mg Pork Meat
Omega-3 - ALA 0.011g 0.013g Pork Meat
Omega-6 - Eicosadienoic acid 0g 0.013g Pork Meat
Omega-6 - Linoleic acid 0.355g 0.411g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Brown rice
63%
Pork Meat
Minerals Daily Need Coverage Score
32%
Brown rice
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 66)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1.5)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.938g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.