Brown Rice vs. Pork

Nutrition comparison of Cooked Brown Rice and Cooked Pork


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked brown rice versus cooked pork (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brown rice and pork:

  • Both pork and brown rice are high in calories.
  • Brown rice has signficantly more dietary fiber than pork.
  • Pork has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
  • Pork has signficantly less carbohydrates than brown rice.
  • Pork is an excellent source of potassium and protein.
Detailed nutritional comparison of brown rice and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Pork src

Calories and Carbs

calories

Both pork and brown rice are high in calories. Pork has 141% more calories than brown rice - pork has 297 calories per 100 grams and brown rice has 123 calories.

For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Pork
Protein 9% 36%
Carbohydrates 84% ~
Fat 7% 65%
Alcohol ~ ~

carbohydrates

Pork has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Brown rice has signficantly more dietary fiber than pork - brown rice has 1.6g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Brown rice and pork contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Pork is an excellent source of protein and it has 838% more protein than brown rice - pork has 25.7g of protein per 100 grams and brown rice has 2.7g of protein.

Fat

saturated fat

Pork is high in saturated fat and brown rice has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.

cholesterol

Brown rice has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and brown rice does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than brown rice - pork has 0.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Pork and brown rice contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than brown rice - pork has 21iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Pork and brown rice contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.

Vitamin K

Brown rice and pork contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin, riboflavin, Vitamin B6 and Vitamin B12. Both brown rice and pork contain significant amounts of niacin, pantothenic acid and folate.

Brown Rice Pork
Thiamin 0.178 MG 0.706 MG
Riboflavin 0.069 MG 0.22 MG
Niacin 2.561 MG 4.206 MG
Pantothenic acid 0.38 MG 0.52 MG
Vitamin B6 0.123 MG 0.391 MG
Folate 9 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Pork has 633% more calcium than brown rice - pork has 22mg of calcium per 100 grams and brown rice has 3mg of calcium.

iron

Pork has 130% more iron than brown rice - pork has 1.3mg of iron per 100 grams and brown rice has 0.56mg of iron.

potassium

Pork is an excellent source of potassium and it has 321% more potassium than brown rice - pork has 362mg of potassium per 100 grams and brown rice has 86mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than brown rice per 100 grams.

Brown Rice Pork
alpha linoleic acid 0.011 G 0.07 G
Total 0.011 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, pork has more linoleic acid than brown rice per 100 grams.

Brown Rice Pork
other omega 6 ~ 0.08 G
linoleic acid 0.355 G 1.64 G
Total 0.355 G 1.72 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pork (Pork, fresh, ground, cooked) .

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FAQ

Does pork or brown rice contain more calories in 100 grams?
Both pork and brown rice are high in calories. Pork has 140% more calories than brown rice - pork has 297 calories in 100g and brown rice has 123 calories.

Is pork or brown rice better for protein?
Pork is a fantastic source of protein and it has 840% more protein than brown rice - pork has 25.7g of protein per 100 grams and brown rice has 2.7g of protein.

Does brown rice or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and pork has no carbs..

Does pork or brown rice contain more potassium?
Pork is a rich source of potassium and it has 320% more potassium than brown rice - pork has 362mg of potassium in 100 grams and brown rice has 86mg of potassium.

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