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Pork vs. Wheat — In-Depth Nutrition Comparison

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How are pork and wheat different?

  • Pork is richer in vitamin B1 and vitamin B12, while wheat is higher in manganese, selenium, copper, phosphorus, iron, and magnesium.
  • Wheat covers your daily need for manganese, 131% more than pork.
  • Wheat is lower in cholesterol.
  • Wheat has a higher glycemic index (50) than pork (0).

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Wheat, durum types were used in this article.

Infographic

Pork vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +414.3%
Contains more CalciumCalcium +78.9%
Contains more IronIron +304.6%
Contains more CopperCopper +657.5%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +106.5%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +33366.7%
Contains more SeleniumSelenium +97.4%
~equal in Potassium ~431mg

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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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 +109.3%
Contains more Vitamin B2Vitamin B2 +165.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin B5Vitamin B5 +34%
Contains more FolateFolate +760%
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Wheat DV% diff.
Manganese 0.009mg 3.012mg 131%
Selenium 45.3µg 89.4µg 80%
Copper 0.073mg 0.553mg 53%
Vitamin B1 0.877mg 0.419mg 38%
Phosphorus 246mg 508mg 37%
Iron 0.87mg 3.52mg 33%
Vitamin B12 0.7µg 0µg 29%
Magnesium 28mg 144mg 28%
Protein 27.32g 13.68g 27%
Cholesterol 80mg 0mg 27%
Carbs 0g 71.13g 24%
Saturated fat 5.23g 0.454g 22%
Fats 13.92g 2.47g 18%
Choline 93.9mg 17%
Zinc 2.39mg 4.16mg 16%
Vitamin B2 0.321mg 0.121mg 15%
Monounsaturated fat 6.19g 0.344g 15%
Vitamin B3 5.037mg 6.738mg 11%
Folate 5µg 43µg 10%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Calories 242kcal 339kcal 5%
Vitamin B5 0.698mg 0.935mg 5%
Sodium 62mg 2mg 3%
Vitamin B6 0.464mg 0.419mg 3%
Calcium 19mg 34mg 2%
Vitamin E 0.29mg 2%
Vitamin C 0.6mg 0mg 1%
Polyunsaturated fat 1.2g 0.978g 1%
Protein per 100 calories 11g 4g N/A
Calories per 10 g protein 89kcal 248kcal N/A
Weight per 100 calories 41g 29g N/A
Unsaturated / Saturated Fat ratio 1.4 2.9 N/A
Net carbs 0g 71.13g N/A
Potassium 423mg 431mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.338mg 0.176mg 0%
Threonine 1.234mg 0.366mg 0%
Isoleucine 1.26mg 0.533mg 0%
Leucine 2.177mg 0.934mg 0%
Lysine 2.446mg 0.303mg 0%
Methionine 0.712mg 0.221mg 0%
Phenylalanine 1.086mg 0.681mg 0%
Valine 1.473mg 0.594mg 0%
Histidine 1.067mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +99.7%
Contains more FatsFats +463.6%
Contains more WaterWater +429%
Contains more CarbsCarbs +∞%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1699.4%
Contains more Poly. FatPolyunsaturated fat +22.7%
Contains less Sat. FatSaturated fat -91.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.