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  6. Brown rice vs. Pork

Brown rice vs. Pork — In-Depth Nutrition Comparison

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How are brown rice and pork different?

  • Brown rice is higher in manganese; however, pork is richer in selenium, vitamin B1, vitamin B12, vitamin B6, phosphorus, vitamin B2, and vitamin B3.
  • Daily need coverage for selenium for pork is 72% higher.
  • Brown rice contains 108 times more manganese than pork. While brown rice contains 0.974mg of manganese, pork contains only 0.009mg.
  • Brown rice has less saturated fat.
  • Pork has a lower glycemic index (0) than brown rice (66).

Rice, brown, long-grain, cooked and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled are the varieties used in this article.

Infographic

Brown rice vs Pork 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%
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%
Contains more MagnesiumMagnesium +39.3%
Contains more CopperCopper +45.2%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +10722.2%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +391.9%
Contains more IronIron +55.4%
Contains more ZincZinc +236.6%
Contains more PhosphorusPhosphorus +138.8%
Contains more SeleniumSelenium +681%

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%
Pork
Pork
11
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%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +392.7%
Contains more Vitamin B2Vitamin B2 +365.2%
Contains more Vitamin B3Vitamin B3 +96.7%
Contains more Vitamin B5Vitamin B5 +83.7%
Contains more Vitamin B6Vitamin B6 +277.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +920.7%

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
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
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
Contains more ProteinProtein +897.1%
Contains more FatsFats +1335.1%
Contains more OtherOther +102.3%

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
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
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +1577.5%
Contains more Poly. FatPolyunsaturated fat +227.9%

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
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 DV% diff.
Selenium 5.8µg 45.3µg 72%
Vitamin B1 0.178mg 0.877mg 58%
Protein 2.74g 27.32g 49%
Manganese 0.974mg 0.009mg 42%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B6 0.123mg 0.464mg 26%
Saturated fat 0.26g 5.23g 23%
Fats 0.97g 13.92g 20%
Phosphorus 103mg 246mg 20%
Vitamin B2 0.069mg 0.321mg 19%
Choline 9.2mg 93.9mg 15%
Monounsaturated fat 0.369g 6.19g 15%
Vitamin B3 2.561mg 5.037mg 15%
Zinc 0.71mg 2.39mg 15%
Potassium 86mg 423mg 10%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 53IU 7%
Polyunsaturated fat 0.366g 1.2g 6%
Vitamin B5 0.38mg 0.698mg 6%
Calories 123kcal 242kcal 6%
Fiber 1.6g 0g 6%
Copper 0.106mg 0.073mg 4%
Iron 0.56mg 0.87mg 4%
Sodium 4mg 62mg 3%
Magnesium 39mg 28mg 3%
Calcium 3mg 19mg 2%
Vitamin E 0.17mg 0.29mg 1%
Vitamin C 0mg 0.6mg 1%
Folate 9µg 5µg 1%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0.338mg 0%
Threonine 0.095mg 1.234mg 0%
Isoleucine 0.109mg 1.26mg 0%
Leucine 0.214mg 2.177mg 0%
Lysine 0.099mg 2.446mg 0%
Methionine 0.058mg 0.712mg 0%
Phenylalanine 0.133mg 1.086mg 0%
Valine 0.151mg 1.473mg 0%
Histidine 0.066mg 1.067mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

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

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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
54%
Pork
Minerals Daily Need Coverage Score
32%
Brown rice
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 66)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.2)
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 is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 4.97g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.