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Egg vs. Pork — In-Depth Nutrition Comparison

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Differences between eggs and pork

  • Eggs have more copper, choline, vitamin B12, vitamin B2, and vitamin B5, while pork has more vitamin B1, vitamin B3, vitamin B6, and selenium.
  • Eggs' daily need coverage for copper is 214% higher.
  • Pork contains 5 times less cholesterol than eggs. Eggs contain 373mg of cholesterol, while pork contains 80mg.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Egg 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CalciumCalcium +163.2%
Contains more IronIron +36.8%
Contains more CopperCopper +2639.7%
Contains more ManganeseManganese +188.9%
Contains more MagnesiumMagnesium +180%
Contains more PotassiumPotassium +235.7%
Contains more ZincZinc +127.6%
Contains more PhosphorusPhosphorus +43%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +47.1%

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.
Egg
Egg
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Pork
Pork
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin DVitamin D +69.2%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin EVitamin E +255.2%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B5Vitamin B5 +100.3%
Contains more Vitamin B12Vitamin B12 +58.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1228.8%
Contains more Vitamin B3Vitamin B3 +7770.3%
Contains more Vitamin B6Vitamin B6 +283.5%

All nutrients comparison - raw data values

Nutrient Egg Pork DV% diff.
Copper 2mg 0.073mg 214%
Cholesterol 373mg 80mg 98%
Vitamin B1 0.066mg 0.877mg 68%
Choline 293.8mg 93.9mg 36%
Vitamin B3 0.064mg 5.037mg 31%
Protein 12.58g 27.32g 29%
Selenium 30.8µg 45.3µg 26%
Vitamin B6 0.121mg 0.464mg 26%
Vitamin B12 1.11µg 0.7µg 17%
Vitamin A 149µg 2µg 16%
Vitamin B2 0.513mg 0.321mg 15%
Vitamin B5 1.398mg 0.698mg 14%
Zinc 1.05mg 2.39mg 12%
Phosphorus 172mg 246mg 11%
Folate 44µg 5µg 10%
Potassium 126mg 423mg 9%
Saturated fat 3.267g 5.23g 9%
Fats 10.61g 13.92g 5%
Vitamin D 2.2µg 1.3µg 5%
Vitamin E 1.03mg 0.29mg 5%
Monounsaturated fat 4.077g 6.19g 5%
Calories 155kcal 242kcal 4%
Vitamin D* 87 IU 53 IU 4%
Magnesium 10mg 28mg 4%
Iron 1.19mg 0.87mg 4%
Calcium 50mg 19mg 3%
Sodium 124mg 62mg 3%
Vitamin C 0mg 0.6mg 1%
Manganese 0.026mg 0.009mg 1%
Polyunsaturated fat 1.414g 1.2g 1%
Protein per 100 calories 8.1g 11g N/A
Calories per 10 g protein 123kcal 89kcal N/A
Weight per 100 calories 65g 41g N/A
Unsaturated / Saturated Fat ratio 1.7 1.4 N/A
Net carbs 1.12g 0g N/A
Carbs 1.12g 0g 0%
Sugar 1.12g 0g N/A
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0.338mg 0%
Threonine 0.604mg 1.234mg 0%
Isoleucine 0.686mg 1.26mg 0%
Leucine 1.075mg 2.177mg 0%
Lysine 0.904mg 2.446mg 0%
Methionine 0.392mg 0.712mg 0%
Phenylalanine 0.668mg 1.086mg 0%
Valine 0.767mg 1.473mg 0%
Histidine 0.298mg 1.067mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Pork
Pork
2
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 +28.9%
Contains more OtherOther +20.2%
Contains more ProteinProtein +117.2%
Contains more FatsFats +31.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Pork
Pork
1
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 -37.5%
Contains more Poly. FatPolyunsaturated fat +17.8%
Contains more Mono. FatMonounsaturated fat +51.8%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.