Oats vs. Pork
Nutrition comparison of Oats and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pork:
- Both pork and oats are high in calories, potassium and protein.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
- Pork has more niacin, Vitamin B6 and Vitamin B12, however, oat contains more pantothenic acid and folate.
USDA sources for nutritional information: Oats (Oats (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 oats are high in calories. Oat has 31% more calories than pork - pork has 297 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Oats has a macronutrient ratio of 17:67:16 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pork | |
|---|---|---|
| Protein | 17% | 36% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and pork has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than pork - oat has 10.6g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and oats are high in protein. Pork has 52% more protein than oat - pork has 25.7g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and oat has 84% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
cholesterol
Oat has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than oat - pork has 0.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Pork and oats contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than oat - pork has 21iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Pork and oats contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Pork has more niacin, Vitamin B6 and Vitamin B12, however, oat contains more pantothenic acid and folate. Both oats and pork contain significant amounts of thiamin and riboflavin.
| Oats | Pork | |
|---|---|---|
| Thiamin | 0.763 MG | 0.706 MG |
| Riboflavin | 0.139 MG | 0.22 MG |
| Niacin | 0.961 MG | 4.206 MG |
| Pantothenic acid | 1.349 MG | 0.52 MG |
| Vitamin B6 | 0.119 MG | 0.391 MG |
| Folate | 56 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Oat is a great source of calcium and it has 145% more calcium than pork - pork has 22mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 266% more iron than pork - pork has 1.3mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both pork and oats are high in potassium. Oat has 19% more potassium than pork - pork has 362mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and pork contain significant amounts of alpha linoleic acid (ALA).
| Oats | Pork | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.07 G |
| Total | 0.111 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both oats and pork contain significant amounts of linoleic acid.
| Oats | Pork | |
|---|---|---|
| linoleic acid | 2.424 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 2.424 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.
Oats 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 oats contain more calories in 100 grams?Both pork and oats are high in calories. Oat has 30% more calories than pork - pork has 297 calories in 100g and oat has 389 calories.
Is pork or oats better for protein?
Both pork and oats are high in protein. Pork has 50% more protein than oat - pork has 25.7g of protein per 100 grams and oat has 16.9g of protein.
Does oats or pork have more carbohydrates?
By weight, oat is high in carbohydrates and pork has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and pork has no carbs..
Does pork or oats contain more iron?
Oat is an abundant source of iron and it has 270% more iron than pork - pork has 1.3mg of iron in 100 grams and oat has 4.7mg of iron.
Does pork or oats contain more potassium?
Both pork and oats are high in potassium. Oat has 20% more potassium than pork - pork has 362mg of potassium in 100 grams and oat has 429mg of potassium.