Pork vs. Spinach
Nutrition comparison of Cooked Pork and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and spinach:
- Both pork and spinach are high in potassium.
- Pork has more thiamin, niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
- Pork is an excellent source of protein.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and spinach has 92% less calories than pork - pork has 297 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, pork is lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Pork has a macronutrient ratio of 36:0:65 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Spinach | |
|---|---|---|
| Protein | 36% | 40% |
| Carbohydrates | ~ | 49% |
| Fat | 65% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and pork are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than pork - spinach has 2.2g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Spinach and pork contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 798% more protein than spinach - pork has 25.7g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and spinach has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
cholesterol
Spinach has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 39 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 233 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than spinach - pork has 21iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 867% more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than pork - spinach has 482.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate. Both pork and spinach contain significant amounts of riboflavin and Vitamin B6.
| Pork | Spinach | |
|---|---|---|
| Thiamin | 0.706 MG | 0.078 MG |
| Riboflavin | 0.22 MG | 0.189 MG |
| Niacin | 4.206 MG | 0.724 MG |
| Pantothenic acid | 0.52 MG | 0.065 MG |
| Vitamin B6 | 0.391 MG | 0.195 MG |
| Folate | 6 UG | 194 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 350% more calcium than pork - pork has 22mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 110% more iron than pork - pork has 1.3mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both pork and spinach are high in potassium. Spinach has 54% more potassium than pork - pork has 362mg of potassium per 100 grams and spinach has 558mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pork and spinach contain significant amounts of alpha linoleic acid (ALA).
| Pork | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.138 G |
| Total | 0.07 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than spinach per 100 grams.
| Pork | Spinach | |
|---|---|---|
| linoleic acid | 1.64 G | 0.026 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.72 G | 0.026 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.
Cooked Pork g
()
|
Daily Values (%) |
Spinach 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 spinach contain more calories in 100 grams?Pork is high in calories and spinach has 90% less calories than pork - pork has 297 calories in 100g and spinach has 23 calories.
Is pork or spinach better for protein?
Pork is a fantastic source of protein and it has 800% more protein than spinach - pork has 25.7g of protein per 100 grams and spinach has 2.9g of protein.
Does spinach or pork have more carbohydrates?
By weight, both spinach and pork are low in carbohydrates - spinach has 3.6g of carbs for 100g and pork has no carbs..
Does pork or spinach contain more calcium?
Spinach is a rich source of calcium and it has 350% more calcium than pork - pork has 22mg of calcium in 100 grams and spinach has 99mg of calcium.
Does pork or spinach contain more potassium?
Both pork and spinach are high in potassium. Spinach has 50% more potassium than pork - pork has 362mg of potassium in 100 grams and spinach has 558mg of potassium.