Whole Wheat Bread vs. Pork
Nutrition comparison of Whole Wheat 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
whole wheat bread
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 bread and pork:
- Both pork and whole wheat bread are high in calories, potassium and protein.
- Pork has more thiamin and Vitamin B12, however, whole wheat bread contains more folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and whole wheat bread are high in calories. Pork has 12% more calories than whole wheat bread - pork has 297 calories per 100 grams and whole wheat bread has 265 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pork | |
|---|---|---|
| Protein | 20% | 36% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pork has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than pork - whole wheat bread has 7.4g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and whole wheat bread are high in protein. Pork has 92% more protein than whole wheat bread - pork has 25.7g of protein per 100 grams and whole wheat bread has 13.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and whole wheat bread has 89% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and whole wheat bread has 0.87g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Pork and whole wheat bread contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and whole wheat bread has 0.1mg of Vitamin C.
Vitamin A
Pork and whole wheat bread contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than whole wheat bread - pork has 21iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Pork and whole wheat bread contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and whole wheat bread has 0.37mg of Vitamin E.
Vitamin K
Whole wheat bread and pork contain similar amounts of Vitamin K - whole wheat bread has 1.4ug 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 bread contains more folate. Both whole wheat bread and pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Pork | |
|---|---|---|
| Thiamin | 0.279 MG | 0.706 MG |
| Riboflavin | 0.131 MG | 0.22 MG |
| Niacin | 4.042 MG | 4.206 MG |
| Pantothenic acid | 0.336 MG | 0.52 MG |
| Vitamin B6 | 0.263 MG | 0.391 MG |
| Folate | 75 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 368% more calcium than pork - pork has 22mg of calcium per 100 grams and whole wheat bread has 103mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 94% more iron than pork - pork has 1.3mg of iron per 100 grams and whole wheat bread has 2.5mg of iron.
potassium
Both pork and whole wheat bread are high in potassium. Pork has 57% more potassium than whole wheat bread - pork has 362mg of potassium per 100 grams and whole wheat bread has 230mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pork per 100 grams.
| Whole Wheat Bread | Pork | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.07 G |
| Total | 0.205 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and pork contain significant amounts of linoleic acid.
| Whole Wheat Bread | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 1.667 G | 1.64 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pork (Pork, fresh, ground, cooked) .
Whole Wheat 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 pork or whole wheat bread contain more calories in 100 grams?Both pork and whole wheat bread are high in calories. Pork has 10% more calories than whole wheat bread - pork has 297 calories in 100g and whole wheat bread has 265 calories.
Is pork or whole wheat bread better for protein?
Both pork and whole wheat bread are high in protein. Pork has 90% more protein than whole wheat bread - pork has 25.7g of protein per 100 grams and whole wheat bread has 13.4g of protein.
Does whole wheat bread or pork have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pork has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pork has no carbs..
Does pork or whole wheat bread contain more calcium?
Whole wheat bread is a rich source of calcium and it has 370% more calcium than pork - pork has 22mg of calcium in 100 grams and whole wheat bread has 103mg of calcium.
Does pork or whole wheat bread contain more potassium?
Both pork and whole wheat bread are high in potassium. Pork has 60% more potassium than whole wheat bread - pork has 362mg of potassium in 100 grams and whole wheat bread has 230mg of potassium.