Egg vs. Pork
Nutrition comparison of Egg and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and pork:
- Both pork and egg are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than pork.
- Pork has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid and folate.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and egg are high in calories. Pork has 108% more calories than egg - pork has 297 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is similar to pork for protein, carbs and fat. Egg has a macronutrient ratio of 36:2:62 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Pork | |
|---|---|---|
| Protein | 36% | 36% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and pork are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Egg and pork contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and egg are high in protein. Pork has 105% more protein than egg - pork has 25.7g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Pork is high in saturated fat and egg has 60% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pork are low in trans fat - egg has 0.04g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pork has 75% less cholesterol than egg - pork has 94mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than egg - pork has 0.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 79 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 290% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Pork and egg contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and pork contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid and folate. Both egg and pork contain significant amounts of Vitamin B12.
| Egg | Pork | |
|---|---|---|
| Thiamin | 0.04 MG | 0.706 MG |
| Riboflavin | 0.457 MG | 0.22 MG |
| Niacin | 0.075 MG | 4.206 MG |
| Pantothenic acid | 1.533 MG | 0.52 MG |
| Vitamin B6 | 0.17 MG | 0.391 MG |
| Folate | 47 UG | 6 UG |
| Vitamin B12 | 0.89 UG | 0.54 UG |
Minerals
calcium
Egg is a great source of calcium and it has 155% more calcium than pork - pork has 22mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 36% more iron than pork - pork has 1.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pork is an excellent source of potassium and it has 162% more potassium than egg - pork has 362mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than pork per 100 grams. Both egg and pork contain significant amounts of alpha linoleic acid (ALA).
| Egg | Pork | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.07 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both egg and pork contain significant amounts of linoleic acid.
| Egg | Pork | |
|---|---|---|
| other omega 6 | 0.188 G | 0.08 G |
| linoleic acid | 1.555 G | 1.64 G |
| Total | 1.743 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.
Egg 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 egg contain more calories in 100 grams?Both pork and egg are high in calories. Pork has 110% more calories than egg - pork has 297 calories in 100g and egg has 143 calories.
Is pork or egg better for protein?
Both pork and egg are high in protein. Pork has 110% more protein than egg - pork has 25.7g of protein per 100 grams and egg has 12.6g of protein.
Does pork or egg contain more potassium?
Pork is a rich source of potassium and it has 160% more potassium than egg - pork has 362mg of potassium in 100 grams and egg has 138mg of potassium.