Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and beets:
Pork is high in calories and beet has 86% less calories than pork - pork has 297 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, pork is much heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Pork has a macronutrient ratio of 36:0:65 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Pork | Beets | |
---|---|---|
Protein | 36% | 14% |
Carbohydrates | ~ | 83% |
Fat | 65% | 3% |
Alcohol | ~ | ~ |
Pork has less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and pork does not contain significant amounts.
Beet is a great source of dietary fiber and it has more dietary fiber than pork - beet has 2.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
Pork has less sugar than beet - beet has 6.8g of sugar per 100 grams and pork does not contain significant amounts.
Pork is an excellent source of protein and it has 14 times more protein than beet - pork has 25.7g of protein per 100 grams and beet has 1.6g of protein.
Pork is high in saturated fat and beet has 100% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Beet has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and beet does not contain significant amounts.
Beet has 600% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Pork and beets contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Pork has more Vitamin D than beet - pork has 21iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Pork and beets contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Beets and pork contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate.
Pork | Beets | |
---|---|---|
Thiamin | 0.706 MG | 0.031 MG |
Riboflavin | 0.22 MG | 0.04 MG |
Niacin | 4.206 MG | 0.334 MG |
Pantothenic acid | 0.52 MG | 0.155 MG |
Vitamin B6 | 0.391 MG | 0.067 MG |
Folate | 6 UG | 109 UG |
Vitamin B12 | 0.54 UG | ~ |
Pork and beets contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and beet has 16mg of calcium.
Pork has 61% more iron than beet - pork has 1.3mg of iron per 100 grams and beet has 0.8mg of iron.
Both pork and beets are high in potassium. Pork has 11% more potassium than beet - pork has 362mg of potassium per 100 grams and beet has 325mg of potassium.
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than beet per 100 grams.
Pork | Beets | |
---|---|---|
alpha linoleic acid | 0.07 G | 0.005 G |
Total | 0.07 G | 0.005 G |
Comparing omega-6 fatty acids, pork has more linoleic acid than beet per 100 grams.
Pork | Beets | |
---|---|---|
linoleic acid | 1.64 G | 0.055 G |
other omega 6 | 0.08 G | ~ |
Total | 1.72 G | 0.055 G |
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.
Cooked Pork g
()
|
Daily Values (%) |
Beets 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 | |||