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.
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.
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, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pork | |
|---|---|---|
| Protein | 9% | 35% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brown Rice or Pork .
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) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cooked Pork g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.