White Rice vs. Raw Pork Belly
Nutrition comparison of Cooked White Rice and Raw Pork Belly
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
raw pork belly
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and raw pork belly:
- Both raw pork belly and white rice are high in calories.
- Raw pork belly has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate.
- Raw pork belly has signficantly less carbohydrates than white rice.
- Raw pork belly has signficantly more potassium than white rice.
- Raw pork belly is a great source of protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Raw Pork Belly (Pork, fresh, belly, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and white rice are high in calories. Raw pork belly has 298% more calories than white rice - raw pork belly has 518 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to raw pork belly for protein. White rice has a macronutrient ratio of 8:91:2 and for raw pork belly, 7:0:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Raw Pork Belly | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 93% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork belly has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than raw pork belly - white rice has 0.3g of dietary fiber per 100 grams and raw pork belly does not contain significant amounts.
Protein
protein
Raw pork belly is a great source of protein and it has 292% more protein than white rice - raw pork belly has 9.3g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and white rice has 100% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
cholesterol
White rice has less cholesterol than raw pork belly - raw pork belly has 72mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Raw pork belly and white rice contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Raw pork belly and white rice contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Raw pork belly has more Vitamin E than white rice - raw pork belly has 0.39mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Raw pork belly has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white rice contains more folate. Both white rice and raw pork belly contain significant amounts of pantothenic acid.
| White Rice | Raw Pork Belly | |
|---|---|---|
| Thiamin | 0.167 MG | 0.396 MG |
| Riboflavin | 0.016 MG | 0.242 MG |
| Niacin | 1.835 MG | 4.647 MG |
| Pantothenic acid | 0.411 MG | 0.256 MG |
| Vitamin B6 | 0.05 MG | 0.13 MG |
| Folate | 58 UG | 1 UG |
| Vitamin B12 | ~ | 0.84 UG |
Minerals
calcium
Raw pork belly and white rice contain similar amounts of calcium - raw pork belly has 5mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 187% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Raw pork belly has signficantly more potassium than white rice - raw pork belly has 185mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Raw Pork Belly | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.48 G |
| Total | 0.01 G | 0.48 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than white rice per 100 grams.
| White Rice | Raw Pork Belly | |
|---|---|---|
| linoleic acid | 0.046 G | 5.03 G |
| other omega 6 | ~ | 0.14 G |
| Total | 0.046 G | 5.17 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 Raw Pork Belly (Pork, fresh, belly, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Raw Pork Belly 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 raw pork belly or white rice contain more calories in 100 grams?Both raw pork belly and white rice are high in calories. Raw pork belly has 300% more calories than white rice - raw pork belly has 518 calories in 100g and white rice has 130 calories.
Does white rice or raw pork belly have more carbohydrates?
By weight, raw pork belly has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and raw pork belly has no carbs..