Whole Wheat Flour vs. Pork
Nutrition comparison of Whole Wheat Flour and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and pork:
- Both pork and whole wheat flour are high in calories, potassium and protein.
- Pork has more thiamin and Vitamin B12, however, whole wheat flour contains more folate.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and whole wheat flour are high in calories. Whole wheat flour has 12% more calories than pork - pork has 297 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Pork | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 84% | ~ |
| Fat | 5% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and pork has less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than pork - whole wheat flour has 13.1g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and whole wheat flour are high in protein. Pork has 167% more protein than whole wheat flour - pork has 25.7g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Pork is high in saturated fat and whole wheat flour has 94% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than whole wheat flour - pork has 0.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Pork and whole wheat flour contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than whole wheat flour - pork has 21iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Pork and whole wheat flour contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Whole wheat flour and pork contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B12, however, whole wheat flour contains more folate. Both whole wheat flour and pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Flour | Pork | |
|---|---|---|
| Thiamin | 0.297 MG | 0.706 MG |
| Riboflavin | 0.188 MG | 0.22 MG |
| Niacin | 5.347 MG | 4.206 MG |
| Pantothenic acid | 1.011 MG | 0.52 MG |
| Vitamin B6 | 0.191 MG | 0.391 MG |
| Folate | 28 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Whole wheat flour has 50% more calcium than pork - pork has 22mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 188% more iron than pork - pork has 1.3mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both pork and whole wheat flour are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium per 100 grams and whole wheat flour has 394mg 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.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pork (Pork, fresh, ground, cooked) .
Whole Wheat Flour 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 whole wheat flour contain more calories in 100 grams?Both pork and whole wheat flour are high in calories. Whole wheat flour has 10% more calories than pork - pork has 297 calories in 100g and whole wheat flour has 332 calories.
Is pork or whole wheat flour better for protein?
Both pork and whole wheat flour are high in protein. Pork has 170% more protein than whole wheat flour - pork has 25.7g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Does whole wheat flour or pork have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and pork has fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and pork has no carbs..
Does pork or whole wheat flour contain more iron?
Whole wheat flour is an abundant source of iron and it has 190% more iron than pork - pork has 1.3mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does pork or whole wheat flour contain more potassium?
Both pork and whole wheat flour are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.