Wheat Flour vs. Pork
Nutrition comparison of 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
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 wheat flour and pork:
- Both pork and wheat flour are high in calories and protein.
- Pork is an excellent source of potassium.
- Wheat flour has more riboflavin and folate, however, pork contains more Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and wheat flour are high in calories. Wheat flour has 22% more calories than pork - pork has 297 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Wheat flour 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:
| Wheat Flour | Pork | |
|---|---|---|
| Protein | 14% | 36% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and pork has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than pork - wheat flour has 2.4g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Wheat flour and pork contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and wheat flour are high in protein. Pork has 114% more protein than wheat flour - pork has 25.7g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Pork is high in saturated fat and wheat flour has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
cholesterol
Wheat flour has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than wheat flour - pork has 0.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Pork and wheat flour contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than wheat flour - pork has 21iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Pork and wheat flour contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Wheat flour and pork contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Wheat flour has more riboflavin and folate, however, pork contains more Vitamin B6 and Vitamin B12. Both wheat flour and pork contain significant amounts of thiamin, niacin and pantothenic acid.
| Wheat Flour | Pork | |
|---|---|---|
| Thiamin | 0.812 MG | 0.706 MG |
| Riboflavin | 0.512 MG | 0.22 MG |
| Niacin | 7.554 MG | 4.206 MG |
| Pantothenic acid | 0.438 MG | 0.52 MG |
| Vitamin B6 | 0.037 MG | 0.391 MG |
| Folate | 183 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and wheat flour contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 242% more iron than pork - pork has 1.3mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Pork is an excellent source of potassium and it has 262% more potassium than wheat flour - pork has 362mg of potassium per 100 grams and wheat flour has 100mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and pork contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Pork | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.07 G |
| Total | 0.043 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Pork | |
|---|---|---|
| linoleic acid | 0.685 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Pork (Pork, fresh, ground, cooked) .
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 wheat flour contain more calories in 100 grams?Both pork and wheat flour are high in calories. Wheat flour has 20% more calories than pork - pork has 297 calories in 100g and wheat flour has 361 calories.
Is pork or wheat flour better for protein?
Both pork and wheat flour are high in protein. Pork has 110% more protein than wheat flour - pork has 25.7g of protein per 100 grams and wheat flour has 12g of protein.
Does wheat flour or pork have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pork has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and pork has no carbs..
Does pork or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 240% more iron than pork - pork has 1.3mg of iron in 100 grams and wheat flour has 4.4mg of iron.
Does pork or wheat flour contain more potassium?
Pork is a rich source of potassium and it has 260% more potassium than wheat flour - pork has 362mg of potassium in 100 grams and wheat flour has 100mg of potassium.