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.

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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.

White bread

Pork jowl

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.

White bread

Pork jowl

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

All nutrients comparison - raw data values

Nutrient			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