Cheese vs. Pork
Nutrition comparison of Cheese and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and pork:
- Both pork and cheese are high in calories, protein and saturated fat.
- Cheese is an excellent source of Vitamin A and calcium.
- Pork has more thiamin, niacin and Vitamin B6, however, cheese contains more Vitamin B12.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and cheese are high in calories. Cheese has 29% more calories than pork - pork has 297 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is lighter in protein, heavier in fat and similar to pork for carbs. Cheese has a macronutrient ratio of 25:0:75 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Pork | |
|---|---|---|
| Protein | 25% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 75% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and pork are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and cheese are high in protein. Pork has a little more protein (9%) than cheese by weight - pork has 25.7g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both pork and cheese are high in saturated fat. Cheese has 108% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Pork and cheese contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than cheese - pork has 0.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 86 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Pork and cheese contain similar amounts of Vitamin D - pork has 21iu of Vitamin D per 100 grams and cheese has 21iu of Vitamin D.
Vitamin E
Pork and cheese contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cheese and pork contain similar amounts of Vitamin K - cheese has 2.5ug 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, cheese contains more Vitamin B12. Both cheese and pork contain significant amounts of riboflavin, pantothenic acid and folate.
| Cheese | Pork | |
|---|---|---|
| Thiamin | 0.023 MG | 0.706 MG |
| Riboflavin | 0.318 MG | 0.22 MG |
| Niacin | 0.114 MG | 4.206 MG |
| Pantothenic acid | 0.249 MG | 0.52 MG |
| Vitamin B6 | 0.061 MG | 0.391 MG |
| Folate | 13 UG | 6 UG |
| Vitamin B12 | 1.23 UG | 0.54 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 28 times more calcium than pork - pork has 22mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Pork has 119% more iron than cheese - pork has 1.3mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Pork is an excellent source of potassium and it has 326% more potassium than cheese - pork has 362mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than pork per 100 grams.
| Cheese | Pork | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.07 G |
| Total | 0.332 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than cheese per 100 grams.
| Cheese | Pork | |
|---|---|---|
| linoleic acid | 0.532 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.532 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.
Cheese 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 cheese contain more calories in 100 grams?Both pork and cheese are high in calories. Cheese has 30% more calories than pork - pork has 297 calories in 100g and cheese has 384 calories.
Is pork or cheese better for protein?
Both pork and cheese are high in protein. Pork has a little more protein ( 10%) than cheese by weight - pork has 25.7g of protein per 100 grams and cheese has 23.5g of protein.
Does pork or cheese contain more calcium?
Cheese is a rich source of calcium and it has 28 times more calcium than pork - pork has 22mg of calcium in 100 grams and cheese has 659mg of calcium.
Does pork or cheese contain more potassium?
Pork is a rich source of potassium and it has 330% more potassium than cheese - pork has 362mg of potassium in 100 grams and cheese has 85mg of potassium.