White Rice vs. Pork
Nutrition comparison of Cooked White Rice and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pork:
- Both pork and white rice are high in calories.
- Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate.
- Pork has signficantly less carbohydrates than white rice.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and white rice are high in calories. Pork has 128% more calories than white rice - pork has 297 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. White rice has a macronutrient ratio of 8:91:2 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pork | |
|---|---|---|
| Protein | 8% | 36% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than pork - white rice has 0.3g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 979% more protein than white rice - pork has 25.7g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and white rice has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
cholesterol
White rice has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than white rice - pork has 0.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Pork and white rice contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than white rice - pork has 21iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Pork and white rice contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate. Both white rice and pork contain significant amounts of pantothenic acid.
| White Rice | Pork | |
|---|---|---|
| Thiamin | 0.167 MG | 0.706 MG |
| Riboflavin | 0.016 MG | 0.22 MG |
| Niacin | 1.835 MG | 4.206 MG |
| Pantothenic acid | 0.411 MG | 0.52 MG |
| Vitamin B6 | 0.05 MG | 0.391 MG |
| Folate | 58 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork has 633% more calcium than white rice - pork has 22mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Pork and white rice contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Pork is an excellent source of potassium and it has 11 times more potassium than white rice - pork has 362mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Pork | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.07 G |
| Total | 0.01 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than white rice per 100 grams.
| White Rice | Pork | |
|---|---|---|
| linoleic acid | 0.046 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Pork (Pork, fresh, ground, cooked) .
Cooked White Rice 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 white rice contain more calories in 100 grams?Both pork and white rice are high in calories. Pork has 130% more calories than white rice - pork has 297 calories in 100g and white rice has 130 calories.
Is pork or white rice better for protein?
Pork is a fantastic source of protein and it has 980% more protein than white rice - pork has 25.7g of protein per 100 grams and white rice has 2.4g of protein.
Does white rice or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and pork has no carbs..
Does pork or white rice contain more potassium?
Pork is a rich source of potassium and it has 11 times more potassium than white rice - pork has 362mg of potassium in 100 grams and white rice has 29mg of potassium.