Whole Wheat Bread vs. Raw Pork
Nutrition comparison of Whole Wheat Bread and Raw 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
raw 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 raw pork:
- Both raw pork and whole wheat bread are high in calories, potassium and protein.
- Raw 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 Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and whole wheat bread are high in calories. Raw pork is very similar to raw pork for calories - raw pork has 263 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 raw pork per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Raw Pork | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and raw pork has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and raw 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 raw pork - whole wheat bread has 7.4g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and whole wheat bread are high in protein. Raw pork has 26% more protein than whole wheat bread - raw pork has 16.9g of protein per 100 grams and whole wheat bread has 13.4g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and whole wheat bread has 89% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and whole wheat bread has 0.87g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and whole wheat bread contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and whole wheat bread has 0.1mg of Vitamin C.
Vitamin A
Raw pork and whole wheat bread contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than raw pork - whole wheat bread has 0.37mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Whole wheat bread and raw pork contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin and Vitamin B12, however, whole wheat bread contains more folate. Both whole wheat bread and raw pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Raw Pork | |
|---|---|---|
| Thiamin | 0.279 MG | 0.732 MG |
| Riboflavin | 0.131 MG | 0.235 MG |
| Niacin | 4.042 MG | 4.338 MG |
| Pantothenic acid | 0.336 MG | 0.668 MG |
| Vitamin B6 | 0.263 MG | 0.383 MG |
| Folate | 75 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 636% more calcium than raw pork - raw pork has 14mg 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 184% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and whole wheat bread has 2.5mg of iron.
potassium
Both raw pork and whole wheat bread are high in potassium. Raw pork has 25% more potassium than whole wheat bread - raw pork has 287mg 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 raw pork per 100 grams.
| Whole Wheat Bread | Raw 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 raw pork contain significant amounts of linoleic acid.
| Whole Wheat Bread | Raw Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 1.667 G | 1.67 G |
| Total | 1.667 G | 1.75 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Raw Pork .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Raw Pork (Pork, fresh, ground, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Raw 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 or whole wheat bread contain more calories in 100 grams?Both raw pork and whole wheat bread are high in calories. Raw pork is quite similar to raw pork for calories - raw pork has 263 calories in 100g and whole wheat bread has 265 calories.
Does whole wheat bread or raw pork have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and raw pork has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and raw pork has no carbs..
Does raw pork or whole wheat bread contain more calcium?
Whole wheat bread is a rich source of calcium and it has 640% more calcium than raw pork - raw pork has 14mg of calcium in 100 grams and whole wheat bread has 103mg of calcium.
Does raw pork or whole wheat bread contain more potassium?
Both raw pork and whole wheat bread are high in potassium. Raw pork has 30% more potassium than whole wheat bread - raw pork has 287mg of potassium in 100 grams and whole wheat bread has 230mg of potassium.