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  6. Pork vs. Oats

Pork vs. Oats — In-Depth Nutrition Comparison

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Significant differences between pork and oats

  • Pork has more vitamin B12, vitamin B6, and vitamin B3; however, oats are richer in manganese, copper, iron, fiber, phosphorus, and magnesium.
  • Oats cover your daily manganese needs 213% more than pork.
  • Oats contain less cholesterol.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of pork is 0.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Oats.

Infographic

Pork vs Oats 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
1
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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +532.1%
Contains more CalciumCalcium +184.2%
Contains more IronIron +442.5%
Contains more CopperCopper +757.5%
Contains more ZincZinc +66.1%
Contains more PhosphorusPhosphorus +112.6%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +54522.2%
~equal in Potassium ~429mg

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
9
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%
Oats
Oats
2
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% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +424.1%
Contains more Vitamin B6Vitamin B6 +289.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more FolateFolate +1020%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Oats DV% diff.
Manganese 0.009mg 4.916mg 213%
Selenium 45.3µg 82%
Copper 0.073mg 0.626mg 61%
Iron 0.87mg 4.72mg 48%
Fiber 0g 10.6g 42%
Phosphorus 246mg 523mg 40%
Magnesium 28mg 177mg 35%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.464mg 0.119mg 27%
Vitamin B3 5.037mg 0.961mg 25%
Carbs 0g 66.27g 22%
Protein 27.32g 16.89g 21%
Saturated fat 5.23g 1.217g 18%
Choline 93.9mg 17%
Zinc 2.39mg 3.97mg 14%
Vitamin B2 0.321mg 0.139mg 14%
Vitamin B5 0.698mg 1.349mg 13%
Folate 5µg 56µg 13%
Fats 13.92g 6.9g 11%
Vitamin B1 0.877mg 0.763mg 10%
Monounsaturated fat 6.19g 2.178g 10%
Polyunsaturated fat 1.2g 2.535g 9%
Calories 242kcal 389kcal 7%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Calcium 19mg 54mg 4%
Sodium 62mg 2mg 3%
Vitamin E 0.29mg 2%
Vitamin C 0.6mg 0mg 1%
Protein per 100 calories 11g 4.3g N/A
Calories per 10 g protein 89kcal 230kcal N/A
Weight per 100 calories 41g 26g N/A
Unsaturated / Saturated Fat ratio 1.4 3.9 N/A
Net carbs 0g 55.67g N/A
Potassium 423mg 429mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.338mg 0.234mg 0%
Threonine 1.234mg 0.575mg 0%
Isoleucine 1.26mg 0.694mg 0%
Leucine 2.177mg 1.284mg 0%
Lysine 2.446mg 0.701mg 0%
Methionine 0.712mg 0.312mg 0%
Phenylalanine 1.086mg 0.895mg 0%
Valine 1.473mg 0.937mg 0%
Histidine 1.067mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +61.8%
Contains more FatsFats +101.7%
Contains more WaterWater +604%
Contains more CarbsCarbs +∞%
Contains more OtherOther +93.3%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +184.2%
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +111.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.