Pasta vs. Pork
Nutrition comparison of Pasta and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and pork:
- Both pork and pasta are high in calories, potassium and protein.
- Pasta is an excellent source of dietary fiber and iron.
- Pork has more Vitamin B6 and Vitamin B12, however, pasta contains more folate.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and pasta are high in calories. Pasta has 25% more calories than pork - pork has 297 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Pasta has a macronutrient ratio of 14:82:4 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Pork | |
|---|---|---|
| Protein | 14% | 36% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and pork has less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than pork - pasta has 3.2g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and pasta are high in protein. Pork has 97% more protein than pasta - pork has 25.7g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Pork is high in saturated fat and pasta has 96% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
cholesterol
Pasta has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than pasta - pork has 0.7mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Pork and pasta contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than pasta - pork has 21iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pork and pasta contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Pasta and pork contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more Vitamin B6 and Vitamin B12, however, pasta contains more folate. Both pasta and pork contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Pasta | Pork | |
|---|---|---|
| Thiamin | 0.891 MG | 0.706 MG |
| Riboflavin | 0.4 MG | 0.22 MG |
| Niacin | 7.177 MG | 4.206 MG |
| Pantothenic acid | 0.431 MG | 0.52 MG |
| Vitamin B6 | 0.142 MG | 0.391 MG |
| Folate | 237 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and pasta contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 156% more iron than pork - pork has 1.3mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both pork and pasta are high in potassium. Pork has 62% more potassium than pasta - pork has 362mg of potassium per 100 grams and pasta has 223mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Pork | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.07 G |
| Total | 0.024 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than pasta per 100 grams.
| Pasta | Pork | |
|---|---|---|
| linoleic acid | 0.54 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.54 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.
Pasta 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 pasta contain more calories in 100 grams?Both pork and pasta are high in calories. Pasta has 30% more calories than pork - pork has 297 calories in 100g and pasta has 371 calories.
Is pork or pasta better for protein?
Both pork and pasta are high in protein. Pork has 100% more protein than pasta - pork has 25.7g of protein per 100 grams and pasta has 13g of protein.
Does pasta or pork have more carbohydrates?
By weight, pasta is high in carbohydrates and pork has fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and pork has no carbs..
Does pork or pasta contain more iron?
Pasta is an abundant source of iron and it has 160% more iron than pork - pork has 1.3mg of iron in 100 grams and pasta has 3.3mg of iron.
Does pork or pasta contain more potassium?
Both pork and pasta are high in potassium. Pork has 60% more potassium than pasta - pork has 362mg of potassium in 100 grams and pasta has 223mg of potassium.