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Pork vs. Egg — In-Depth Nutrition Comparison

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Differences between pork and eggs

  • Pork has more vitamin B1, vitamin B3, vitamin B6, and selenium, while eggs have more copper, choline, vitamin B12, vitamin B2, and vitamin B5.
  • Eggs' daily need coverage for copper is 214% higher.
  • Eggs contain 79 times less vitamin B3 than pork. Pork contains 5.037mg of vitamin B3, while eggs contain 0.064mg.
  • The amount of cholesterol in pork is lower.

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

Infographic

Pork vs Egg 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.
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%
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%
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%
Contains more CalciumCalcium +163.2%
Contains more IronIron +36.8%
Contains more CopperCopper +2639.7%
Contains more ManganeseManganese +188.9%

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.
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%
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%
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%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +117.2%
Contains more FatsFats +31.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.9%
Contains more OtherOther +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +51.8%
Contains less Sat. FatSaturated fat -37.5%
Contains more Poly. FatPolyunsaturated fat +17.8%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.