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White bread vs. Pork jowl — In-Depth Nutrition Comparison

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The main differences between white bread and pork jowl

  • White bread is richer in iron, selenium, folate, manganese, calcium, and vitamin B1, yet pork jowl is richer in vitamin B12.
  • Daily need coverage for saturated fat for pork jowl is 123% higher.
  • White bread contains 111 times more folate than pork jowl. White bread contains 111µg of folate, while pork jowl contains 1µg.
  • Pork jowl contains less sodium.
  • Pork jowl has a lower glycemic index than white bread.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

White bread vs Pork jowl infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +666.7%
Contains more CalciumCalcium +3500%
Contains more IronIron +759.5%
Contains more CopperCopper +152.5%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +10620%
Contains more SeleniumSelenium +1366.7%
Contains more PotassiumPotassium +17.5%
Contains more ZincZinc +13.5%
Contains less SodiumSodium -94.9%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.236mg
~equal in Vitamin B3 ~4.535mg
~equal in Vitamin B6 ~0.09mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 ProteinProtein +38.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.1%
Contains more FatsFats +1990.4%
~equal in Other ~1.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -97.2%
Contains more Mono. FatMonounsaturated fat +5390.8%
Contains more Poly. FatPolyunsaturated fat +406.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Pork jowl DV% diff.
Saturated fat 0.698g 25.26g 112%
Fats 3.33g 69.61g 102%
Monounsaturated fat 0.599g 32.89g 81%
Polyunsaturated fat 1.602g 8.11g 43%
Iron 3.61mg 0.42mg 40%
Selenium 22µg 1.5µg 37%
Vitamin B12 0µg 0.82µg 34%
Cholesterol 0mg 90mg 30%
Folate 111µg 1µg 28%
Manganese 0.536mg 0.005mg 23%
Sodium 490mg 25mg 20%
Calories 266kcal 655kcal 19%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Calcium 144mg 4mg 14%
Vitamin B1 0.533mg 0.386mg 12%
Fiber 2.7g 0g 11%
Copper 0.101mg 0.04mg 7%
Vitamin B5 0.536mg 0.25mg 6%
Protein 8.85g 6.38g 5%
Magnesium 23mg 3mg 5%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin B3 4.78mg 4.535mg 2%
Phosphorus 98mg 86mg 2%
Vitamin B2 0.243mg 0.236mg 1%
Zinc 0.74mg 0.84mg 1%
Potassium 126mg 148mg 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g 0g N/A
Vitamin E 0.22mg 0.29mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.087mg 0.09mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.021mg 0%
Threonine 0.21mg 0%
Isoleucine 0.168mg 0%
Leucine 0.446mg 0%
Lysine 0.528mg 0%
Methionine 0.095mg 0%
Phenylalanine 0.239mg 0%
Valine 0.305mg 0%
Histidine 0.072mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
29%
Pork jowl
Minerals Daily Need Coverage Score
56%
White bread
12%
Pork jowl

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 24.562g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.8)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 465mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 73)

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.