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  6. Brown rice vs. Pork jowl

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

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Important differences between brown rice and pork jowl

  • Brown rice has more manganese, magnesium, selenium, and copper; however, pork jowl has more vitamin B12, vitamin B1, vitamin B2, and vitamin B3.
  • Pork jowl's daily need coverage for saturated fat is 125% more.
  • Brown rice has 195 times more manganese than pork jowl. Brown rice has 0.974mg of manganese, while pork jowl has 0.005mg.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index than pork jowl.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Brown rice vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +1200%
Contains more IronIron +33.3%
Contains more CopperCopper +165%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +19380%
Contains more SeleniumSelenium +286.7%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +72.1%
Contains more ZincZinc +18.3%

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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin B1Vitamin B1 +116.9%
Contains more Vitamin B2Vitamin B2 +242%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +216.7%
Contains more ProteinProtein +132.8%
Contains more FatsFats +7076.3%
Contains more OtherOther +313.6%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +8813.3%
Contains more Poly. FatPolyunsaturated fat +2115.8%

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 jowl
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Pork jowl DV% diff.
Saturated fat 0.26g 25.26g 114%
Fats 0.97g 69.61g 106%
Monounsaturated fat 0.369g 32.89g 81%
Polyunsaturated fat 0.366g 8.11g 52%
Manganese 0.974mg 0.005mg 42%
Vitamin B12 0µg 0.82µg 34%
Cholesterol 0mg 90mg 30%
Calories 123kcal 655kcal 27%
Vitamin B1 0.178mg 0.386mg 17%
Vitamin B2 0.069mg 0.236mg 13%
Vitamin B3 2.561mg 4.535mg 12%
Starch 24.79g 10%
Carbs 25.58g 0g 9%
Magnesium 39mg 3mg 9%
Selenium 5.8µg 1.5µg 8%
Protein 2.74g 6.38g 7%
Copper 0.106mg 0.04mg 7%
Fiber 1.6g 0g 6%
Vitamin B6 0.123mg 0.09mg 3%
Vitamin B5 0.38mg 0.25mg 3%
Choline 9.2mg 2%
Folate 9µg 1µg 2%
Potassium 86mg 148mg 2%
Phosphorus 103mg 86mg 2%
Iron 0.56mg 0.42mg 2%
Vitamin E 0.17mg 0.29mg 1%
Sodium 4mg 25mg 1%
Zinc 0.71mg 0.84mg 1%
Net carbs 23.98g 0g N/A
Calcium 3mg 4mg 0%
Sugar 0.24g 0g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.021mg 0%
Threonine 0.095mg 0.21mg 0%
Isoleucine 0.109mg 0.168mg 0%
Leucine 0.214mg 0.446mg 0%
Lysine 0.099mg 0.528mg 0%
Methionine 0.058mg 0.095mg 0%
Phenylalanine 0.133mg 0.239mg 0%
Valine 0.151mg 0.305mg 0%
Histidine 0.066mg 0.072mg 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 jowl
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
29%
Pork jowl
Minerals Daily Need Coverage Score
32%
Brown rice
12%
Pork jowl

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 66)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 25g)
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.
Which food is richer in vitamins?
?
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.