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  6. Flour vs. Pork

Flour vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between Flour and Pork

  • Flour has more Iron, Folate, and Manganese, while Pork has more Vitamin B6, Vitamin B12, Selenium, Phosphorus, and Zinc.
  • Flour covers your daily need of Iron 47% more than Pork.
  • Flour contains 76 times more Manganese than Pork. While Flour contains 0.682mg of Manganese, Pork contains only 0.009mg.
  • The amount of Saturated Fat in Flour is lower.

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

Infographic

Flour 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.
Flour
Flour
4
:
6
Pork
Pork
Contains more Iron +433.3%
Contains less Sodium -96.8%
Contains more Copper +97.3%
Contains more Manganese +7477.8%
Contains more Calcium +26.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +127.8%
Contains more Potassium +295.3%
Contains more Zinc +241.4%
Contains more Selenium +33.6%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Iron +433.3%
Contains less Sodium -96.8%
Contains more Copper +97.3%
Contains more Manganese +7477.8%
Contains more Calcium +26.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +127.8%
Contains more Potassium +295.3%
Contains more Zinc +241.4%
Contains more Selenium +33.6%

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.
Flour
Flour
4
:
8
Pork
Pork
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +17.2%
Contains more Folate +3560%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +383.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +59.4%
Contains more Vitamin B6 +954.5%
Contains more Vitamin B12 +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +17.2%
Contains more Folate +3560%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +383.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B5 +59.4%
Contains more Vitamin B6 +954.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Pork Opinion
Net carbs 73.61g 0g Flour
Protein 10.33g 27.32g Pork
Fats 0.98g 13.92g Pork
Carbs 76.31g 0g Flour
Calories 364kcal 242kcal Flour
Sugar 0.27g 0g Pork
Fiber 2.7g 0g Flour
Calcium 15mg 19mg Pork
Iron 4.64mg 0.87mg Flour
Magnesium 22mg 28mg Pork
Phosphorus 108mg 246mg Pork
Potassium 107mg 423mg Pork
Sodium 2mg 62mg Flour
Zinc 0.7mg 2.39mg Pork
Copper 0.144mg 0.073mg Flour
Manganese 0.682mg 0.009mg Flour
Selenium 33.9µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.06mg 0.29mg Pork
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.785mg 0.877mg Pork
Vitamin B2 0.494mg 0.321mg Flour
Vitamin B3 5.904mg 5.037mg Flour
Vitamin B5 0.438mg 0.698mg Pork
Vitamin B6 0.044mg 0.464mg Pork
Folate 183µg 5µg Flour
Vitamin B12 0µg 0.7µg Pork
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.338mg Pork
Threonine 0.281mg 1.234mg Pork
Isoleucine 0.357mg 1.26mg Pork
Leucine 0.71mg 2.177mg Pork
Lysine 0.228mg 2.446mg Pork
Methionine 0.183mg 0.712mg Pork
Phenylalanine 0.52mg 1.086mg Pork
Valine 0.415mg 1.473mg Pork
Histidine 0.23mg 1.067mg Pork
Cholesterol 0mg 80mg Flour
Saturated Fat 0.155g 5.23g Flour
Monounsaturated Fat 0.087g 6.19g Pork
Polyunsaturated fat 0.413g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
56%
Pork
Minerals Daily Need Coverage Score
59%
Flour
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 72)
Which food is cheaper?
Pork
Pork is cheaper (difference - $0.2)
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 contains less Sodium?
Flour
Flour contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 5.075g)

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