Egg White vs. Pork
Nutrition comparison of Egg White 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 white
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and pork:
- Both pork and egg white are high in protein.
- Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and egg white has 82% less calories than pork - pork has 297 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to pork per calorie. Egg white has a macronutrient ratio of 89:5:6 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Pork | |
|---|---|---|
| Protein | 89% | 36% |
| Carbohydrates | 5% | ~ |
| Fat | 6% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and pork are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Egg white and pork contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and egg white are high in protein. Pork has 136% more protein than egg white - pork has 25.7g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and egg white has less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than egg white - pork has 0.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Pork and egg white contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than egg white - pork has 21iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Pork and egg white contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg white and pork contain significant amounts of riboflavin and folate.
| Egg White | Pork | |
|---|---|---|
| Thiamin | 0.004 MG | 0.706 MG |
| Riboflavin | 0.439 MG | 0.22 MG |
| Niacin | 0.105 MG | 4.206 MG |
| Pantothenic acid | 0.19 MG | 0.52 MG |
| Vitamin B6 | 0.005 MG | 0.391 MG |
| Folate | 4 UG | 6 UG |
| Vitamin B12 | 0.09 UG | 0.54 UG |
Minerals
calcium
Pork has 214% more calcium than egg white - pork has 22mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Pork has 15 times more iron than egg white - pork has 1.3mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Pork is an excellent source of potassium and it has 122% more potassium than egg white - pork has 362mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White 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 white contain more calories in 100 grams?Pork is high in calories and egg white has 80% less calories than pork - pork has 297 calories in 100g and egg white has 52 calories.
Is pork or egg white better for protein?
Both pork and egg white are high in protein. Pork has 140% more protein than egg white - pork has 25.7g of protein per 100 grams and egg white has 10.9g of protein.
Does pork or egg white contain more potassium?
Pork is a rich source of potassium and it has 120% more potassium than egg white - pork has 362mg of potassium in 100 grams and egg white has 163mg of potassium.