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Wheat vs. Pork — In-Depth Nutrition Comparison

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How are wheat and pork different?

  • Wheat is richer in manganese, selenium, copper, phosphorus, iron, and magnesium, while pork is higher in vitamin B1 and vitamin B12.
  • Wheat covers your daily need for manganese, 131% more than pork.
  • Wheat contains 8 times more copper than pork. Wheat contains 0.553mg of copper, while pork contains 0.073mg.
  • Wheat is lower in saturated fat.
  • Wheat has a higher glycemic index (50) than pork (0).

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

Infographic

Wheat 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.
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%
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%
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 ~423mg

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.
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%
Pork
Pork
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin B5Vitamin B5 +34%
Contains more FolateFolate +760%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +165.3%
Contains more Vitamin B6Vitamin B6 +10.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +∞%
Contains more OtherOther +100%
Contains more ProteinProtein +99.7%
Contains more FatsFats +463.6%
Contains more WaterWater +429%

Fat Type Comparison

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

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