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  6. Pork vs. Bran raw

Pork vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between pork and bran raw

  • Pork has more vitamin B12 and vitamin B3; however, bran raw is higher in manganese, phosphorus, fiber, iron, magnesium, copper, and vitamin B1.
  • Bran raw covers your daily manganese needs 244% more than pork.
  • Bran raw has less cholesterol.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Oat bran, raw.

Infographic

Pork vs Bran raw 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
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +739.3%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +521.8%
Contains more CopperCopper +452.1%
Contains more ZincZinc +30.1%
Contains more PhosphorusPhosphorus +198.4%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +62455.6%
~equal in Selenium ~45.2µg

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
7
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%
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% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B3Vitamin B3 +439.3%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +248.3%
Contains more Vitamin B1Vitamin B1 +33.4%
Contains more Vitamin B5Vitamin B5 +114%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +940%

All nutrients comparison - raw data values

Nutrient Pork Bran raw DV% diff.
Manganese 0.009mg 5.63mg 244%
Phosphorus 246mg 734mg 70%
Fiber 0g 15.4g 62%
Iron 0.87mg 5.41mg 57%
Magnesium 28mg 235mg 49%
Copper 0.073mg 0.403mg 37%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B3 5.037mg 0.934mg 26%
Vitamin B1 0.877mg 1.17mg 24%
Vitamin B6 0.464mg 0.165mg 23%
Carbs 0g 66.22g 22%
Protein 27.32g 17.3g 20%
Saturated fat 5.23g 1.328g 18%
Vitamin B5 0.698mg 1.494mg 16%
Folate 5µg 52µg 12%
Fats 13.92g 7.03g 11%
Choline 93.9mg 32.2mg 11%
Monounsaturated fat 6.19g 2.376g 10%
Polyunsaturated fat 1.2g 2.766g 10%
Vitamin B2 0.321mg 0.22mg 8%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Zinc 2.39mg 3.11mg 7%
Vitamin E 0.29mg 1.01mg 5%
Calcium 19mg 58mg 4%
Potassium 423mg 566mg 4%
Sodium 62mg 4mg 3%
Vitamin K 0µg 3.2µg 3%
Vitamin C 0.6mg 0mg 1%
Calories 242kcal 246kcal 0%
Protein per 100 calories 11g 7g N/A
Calories per 10 g protein 89kcal 142kcal N/A
Weight per 100 calories 41g 41g N/A
Unsaturated / Saturated Fat ratio 1.4 3.9 N/A
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Vitamin A 2µg 0µg 0%
Selenium 45.3µg 45.2µg 0%
Tryptophan 0.338mg 0.335mg 0%
Threonine 1.234mg 0.502mg 0%
Isoleucine 1.26mg 0.668mg 0%
Leucine 2.177mg 1.374mg 0%
Lysine 2.446mg 0.76mg 0%
Methionine 0.712mg 0.335mg 0%
Phenylalanine 1.086mg 0.908mg 0%
Valine 1.473mg 0.964mg 0%
Histidine 1.067mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +57.9%
Contains more FatsFats +98%
Contains more WaterWater +783.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +225.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +160.5%
Contains less Sat. FatSaturated fat -74.6%
Contains more Poly. FatPolyunsaturated fat +130.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.