Oats vs. Raw Pork
Nutrition comparison of Oats and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and raw pork:
- Both raw 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.
- Raw 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 Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and oats are high in calories. Oat has 48% more calories than raw pork - raw pork has 263 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 raw pork per calorie. Oats has a macronutrient ratio of 17:67:16 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Raw Pork | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and raw pork has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than raw pork - oat has 10.6g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and oats are high in protein. Raw pork is very similar to raw pork for protein - raw pork has 16.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and oat has 85% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
cholesterol
Oat has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Raw pork has more Vitamin C than oat - raw pork has 0.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Raw pork and oats contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
The B Vitamins
Raw pork has more niacin, Vitamin B6 and Vitamin B12, however, oat contains more pantothenic acid and folate. Both oats and raw pork contain significant amounts of thiamin and riboflavin.
| Oats | Raw Pork | |
|---|---|---|
| Thiamin | 0.763 MG | 0.732 MG |
| Riboflavin | 0.139 MG | 0.235 MG |
| Niacin | 0.961 MG | 4.338 MG |
| Pantothenic acid | 1.349 MG | 0.668 MG |
| Vitamin B6 | 0.119 MG | 0.383 MG |
| Folate | 56 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Oat is a great source of calcium and it has 286% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 436% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both raw pork and oats are high in potassium. Oat has 49% more potassium than raw pork - raw pork has 287mg 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 raw pork contain significant amounts of alpha linoleic acid (ALA).
| Oats | Raw 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 raw pork contain significant amounts of linoleic acid.
| Oats | Raw Pork | |
|---|---|---|
| linoleic acid | 2.424 G | 1.67 G |
| other omega 6 | ~ | 0.08 G |
| Total | 2.424 G | 1.75 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 (%) |
Raw Pork g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw pork or oats contain more calories in 100 grams?Both raw pork and oats are high in calories. Oat has 50% more calories than raw pork - raw pork has 263 calories in 100g and oat has 389 calories.
Does oats or raw pork have more carbohydrates?
By weight, oat is high in carbohydrates and raw pork has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and raw pork has no carbs..
Does raw pork or oats contain more iron?
Oat is an abundant source of iron and it has 440% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and oat has 4.7mg of iron.
Does raw pork or oats contain more potassium?
Both raw pork and oats are high in potassium. Oat has 50% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and oat has 429mg of potassium.