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  6. Flour vs. Pork

Flour vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between flour and pork

  • Flour has more iron, folate, and manganese, while pork has more vitamin B6, vitamin B12, selenium, phosphorus, and zinc.
  • Flour covers your daily need for iron, 47% more than pork.
  • Flour contains 76 times more manganese than pork. While flour contains 0.682mg of manganese, pork contains only 0.009mg.
  • The amount of saturated fat in flour is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Flour vs Pork infographic
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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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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%
Contains more IronIron +433.3%
Contains more CopperCopper +97.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +7477.8%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +295.3%
Contains more ZincZinc +241.4%
Contains more PhosphorusPhosphorus +127.8%
Contains more SeleniumSelenium +33.6%

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.
Flour
Flour
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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 B2Vitamin B2 +53.9%
Contains more Vitamin B3Vitamin B3 +17.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3560%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +383.3%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B5Vitamin B5 +59.4%
Contains more Vitamin B6Vitamin B6 +954.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Flour Pork DV% diff.
Iron 4.64mg 0.87mg 47%
Folate 183µg 5µg 45%
Protein 10.33g 27.32g 34%
Vitamin B6 0.044mg 0.464mg 32%
Manganese 0.682mg 0.009mg 29%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Carbs 76.31g 0g 25%
Saturated fat 0.155g 5.23g 23%
Selenium 33.9µg 45.3µg 21%
Fats 0.98g 13.92g 20%
Phosphorus 108mg 246mg 20%
Zinc 0.7mg 2.39mg 15%
Choline 10.4mg 93.9mg 15%
Monounsaturated fat 0.087g 6.19g 15%
Vitamin B2 0.494mg 0.321mg 13%
Fiber 2.7g 0g 11%
Potassium 107mg 423mg 9%
Copper 0.144mg 0.073mg 8%
Vitamin B1 0.785mg 0.877mg 8%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Calories 364kcal 242kcal 6%
Vitamin B3 5.904mg 5.037mg 5%
Vitamin B5 0.438mg 0.698mg 5%
Polyunsaturated fat 0.413g 1.2g 5%
Sodium 2mg 62mg 3%
Vitamin E 0.06mg 0.29mg 2%
Vitamin C 0mg 0.6mg 1%
Magnesium 22mg 28mg 1%
Protein per 100 calories 2.8g 11g N/A
Calories per 10 g protein 352kcal 89kcal N/A
Weight per 100 calories 27g 41g N/A
Unsaturated / Saturated Fat ratio 3.2 1.4 N/A
Net carbs 73.61g 0g N/A
Calcium 15mg 19mg 0%
Sugar 0.27g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.127mg 0.338mg 0%
Threonine 0.281mg 1.234mg 0%
Isoleucine 0.357mg 1.26mg 0%
Leucine 0.71mg 2.177mg 0%
Lysine 0.228mg 2.446mg 0%
Methionine 0.183mg 0.712mg 0%
Phenylalanine 0.52mg 1.086mg 0%
Valine 0.415mg 1.473mg 0%
Histidine 0.23mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Pork
Pork
4
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 ProteinProtein +164.5%
Contains more FatsFats +1320.4%
Contains more WaterWater +385.5%
Contains more OtherOther +93.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -97%
Contains more Mono. FatMonounsaturated fat +7014.9%
Contains more Poly. FatPolyunsaturated fat +190.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.