White Bread vs. Pork
Nutrition comparison of White Bread and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and pork:
- Both white bread and pork are high in calories and protein.
- Pork has more Vitamin B6 and Vitamin B12, however, white bread contains more folate.
- Pork is an excellent source of potassium.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and pork are high in calories. Pork has 25% more calories than white bread - white bread has 238 calories per 100 grams and pork has 297 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. White bread has a macronutrient ratio of 18:74:8 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Pork | |
|---|---|---|
| Protein | 18% | 36% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and pork has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than pork - white bread has 9.2g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than white bread - white bread has 5g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both white bread and pork are high in protein. Pork has 141% more protein than white bread - white bread has 10.7g of protein per 100 grams and pork has 25.7g of protein.
Fat
saturated fat
Pork is high in saturated fat and white bread has 92% less saturated fat than pork - white bread has 0.63g of saturated fat per 100 grams and pork has 7.7g of saturated fat.
trans fat
Both white bread and pork are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
White bread has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than white bread - pork has 0.7mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Pork and white bread contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than white bread - pork has 21iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and pork contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and pork has 0.21mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than pork - white bread has 7.7ug 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, white bread contains more folate. Both white bread and pork contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| White Bread | Pork | |
|---|---|---|
| Thiamin | 0.51 MG | 0.706 MG |
| Riboflavin | 0.255 MG | 0.22 MG |
| Niacin | 4.455 MG | 4.206 MG |
| Pantothenic acid | 0.455 MG | 0.52 MG |
| Vitamin B6 | 0.08 MG | 0.391 MG |
| Folate | 127 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 30 times more calcium than pork - white bread has 684mg of calcium per 100 grams and pork has 22mg of calcium.
iron
White bread is an excellent source of iron and it has 279% more iron than pork - white bread has 4.9mg of iron per 100 grams and pork has 1.3mg of iron.
potassium
Pork is an excellent source of potassium and it has 185% more potassium than white bread - white bread has 127mg of potassium per 100 grams and pork has 362mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and pork contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Pork | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.07 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and pork contain significant amounts of linoleic acid.
| White Bread | Pork | |
|---|---|---|
| other omega 6 | 0.002 G | 0.08 G |
| linoleic acid | 0.879 G | 1.64 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Pork (Pork, fresh, ground, cooked) .
White Bread 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 white bread or pork contain more calories in 100 grams?Both white bread and pork are high in calories. Pork has 30% more calories than white bread - white bread has 238 calories in 100g and pork has 297 calories.
Is white bread or pork better for protein?
Both white bread and pork are high in protein. Pork has 140% more protein than white bread - white bread has 10.7g of protein per 100 grams and pork has 25.7g of protein.
Does white bread or pork have more carbohydrates?
By weight, white bread is high in carbohydrates and pork has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pork has no carbs..
Does white bread or pork contain more calcium?
White bread is a rich source of calcium and it has 30 times more calcium than pork - white bread has 684mg of calcium in 100 grams and pork has 22mg of calcium.
Does white bread or pork contain more iron?
White bread is an abundant source of iron and it has 280% more iron than pork - white bread has 4.9mg of iron in 100 grams and pork has 1.3mg of iron.
Does white bread or pork contain more potassium?
Pork is a rich source of potassium and it has 190% more potassium than white bread - white bread has 127mg of potassium in 100 grams and pork has 362mg of potassium.