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.
Detailed nutritional comparison of pork and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pork src
Image of Spinach src

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 35:0:65 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Spinach
Protein 35% 39%
Carbohydrates ~ 49%
Fat 65% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pork or Spinach .

Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Spinach (Spinach, raw) .

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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.