How many calories are in one pound of pork?

Pork has 1346 calories per pound or 297 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one pound of pork?

An excellent source of protein, a single pound of Pork contains 233% of recommended daily values or 116.4 grams of protein. However, the protein in pork is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in pork?

Pork is an excellent source of many nutrients, including protein, Vitamin D, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of magnesium.

Does pork contain omega 3 fatty acids?

Pork is a source of healthy omega-3 fatty acids, containing a total of 0.32 grams for every pound. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Pork

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Summary
Similar vegan
Similar meats

Pork source

Similar to Pork

A common and nutrient dense meat, pork is an excellent source of protein, potassium and thiamin. It is also a good source of niacin and Vitamin B6. One pound of cooked ground pork contains about 1346 calories.

Several foods are nutritionally comparable to pork, including whole wheat bread and sausage.

For vegan nutritional substitutes, the most comparable foods to pork include soy flour, edamame and dijon mustard. Here is the full list of vegan substitutes to pork.

We compared the key nutrients in pork (niacin, Vitamin B6, protein, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

vegan: Whole Wheat Bread, Soy Flour, Edamame, Dijon Mustard, Hemp Seeds, Walnut, Cashews, Chickpeas, Mung Bean, Lentils, Oats, Brazil Nut, Granola, Barley, Pine Nut

meats: Sausage, Ham, Spam, Chicken, Turkey

The details of the top 20 foods most nutritionally similar to pork are below.

vegan

There are quite a few vegan foods that offer similar nutritional benefits to pork. Whole wheat bread, soy flour, edamame, dijon mustard and hemp seeds are all high in niacin, Vitamin B6, protein, potassium and or thiamin.

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is also high in protein, potassium and niacin. Moreover, whole wheat bread contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and whole wheat bread:

Pork (3.5 ounces)		Whole Wheat Bread (3.5 ounces)
4.2	niacin (MG)	4
0.39	Vitamin B6 (MG)	0.26
26	protein (G)	13
362	potassium (MG)	230
0.71	thiamin (MG)	0.28

However, pork does contain more Vitamin D, thiamin, riboflavin and Vitamin B6 than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	265
0	dietary fiber (G)	7.4
0	sugar (G)	6.4
7.7	saturated fat (G)	0.87
0.7	Vitamin C (MG)	0.1
2	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.37
22	calcium (MG)	103
1.3	iron (MG)	2.5
0.22	riboflavin (MG)	0.13
0.52	pantothenic acid (MG)	0.34
0.39	Vitamin B6 (MG)	0.26
6	folate (UG)	75
0.54	Vitamin B12 (UG)	0

0.985 | 0.985 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Pork

Soy Flour

Similarity: > 95%

More nutritionally dense than pork, soy flour is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, soy flour contains more dietary fiber, Vitamin A, calcium and iron than pork.

For 100 grams of pork and soy flour:

Pork (3.5 ounces)		Soy Flour (1.25 cup)
4.2	niacin (MG)	3
0.39	Vitamin B6 (MG)	1.1
26	protein (G)	50
362	potassium (MG)	2090
0.71	thiamin (MG)	1.1

However, pork does contain more Vitamin C, Vitamin D, niacin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
7.7	saturated fat (G)	1.3
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	2
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.55
22	calcium (MG)	285
1.3	iron (MG)	8.2
0.22	riboflavin (MG)	0.28
0.52	pantothenic acid (MG)	1.6
0.39	Vitamin B6 (MG)	1.1
6	folate (UG)	289
0.54	Vitamin B12 (UG)	0

0.982 | 0.982 | 11.51 Complete Comparison:
Soy Flour vs. Pork

Edamame

Similarity: > 95%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium and iron than pork.

For 100 grams of pork and edamame:

Pork (3.5 ounces)		Edamame (5/8 cup)
4.2	niacin (MG)	0.92
0.39	Vitamin B6 (MG)	0.1
26	protein (G)	12
362	potassium (MG)	436
0.71	thiamin (MG)	0.2

However, pork does contain more Vitamin D, thiamin, niacin and Vitamin B6 than edamame by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	121
0	dietary fiber (G)	5.2
0	sugar (G)	2.2
7.7	saturated fat (G)	0.62
0	trans fat (G)	0.01
0.7	Vitamin C (MG)	6.1
2	Vitamin A (UG)	15
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.68
22	calcium (MG)	63
1.3	iron (MG)	2.3
0.22	riboflavin (MG)	0.16
0.52	pantothenic acid (MG)	0.4
0.39	Vitamin B6 (MG)	0.1
6	folate (UG)	311
0.54	Vitamin B12 (UG)	0

0.98 | 0.98 | 3.97 Complete Comparison:
Edamame vs. Pork

Dijon Mustard

Similarity: > 95%

More nutritionally dense than pork, dijon mustard is high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than pork.

For 100 grams of pork and dijon mustard:

Pork (3.5 ounces)		Dijon Mustard (50 tsps)
4.2	niacin (MG)	4.7
0.39	Vitamin B6 (MG)	0.4
26	protein (G)	26
362	potassium (MG)	738
0.71	thiamin (MG)	0.81

However, pork does contain more Vitamin D and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
7.7	saturated fat (G)	2
0.7	Vitamin C (MG)	7.1
2	Vitamin A (UG)	2
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	5.1
22	calcium (MG)	266
1.3	iron (MG)	9.2
0.22	riboflavin (MG)	0.26
0.52	pantothenic acid (MG)	0.81
0.39	Vitamin B6 (MG)	0.4
6	folate (UG)	162
0.54	Vitamin B12 (UG)	0

0.979 | 0.979 | 10.48 Complete Comparison:
Dijon Mustard vs. Pork

Hemp Seeds

Similarity: > 95%

More nutritionally dense than pork, hemp seeds are high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Moreover, hemp seeds contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and hemp seeds:

Pork (3.5 ounces)		Hemp Seeds (10 tbsps)
4.2	niacin (MG)	9.2
0.39	Vitamin B6 (MG)	0.6
26	protein (G)	32
362	potassium (MG)	1200
0.71	thiamin (MG)	1.3

However, pork does contain more Vitamin D, pantothenic acid and Vitamin B12 than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	553
0	dietary fiber (G)	4
0	sugar (G)	1.5
7.7	saturated fat (G)	4.6
0.7	Vitamin C (MG)	0.5
2	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.8
22	calcium (MG)	70
1.3	iron (MG)	8
0.22	riboflavin (MG)	0.29
0.52	pantothenic acid (MG)	0
0.39	Vitamin B6 (MG)	0.6
6	folate (UG)	110
0.54	Vitamin B12 (UG)	0

0.978 | 0.978 | 9.61 Complete Comparison:
Hemp Seeds vs. Pork

Walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as pork, including protein, saturated fat, potassium and Vitamin B6. Moreover, walnut contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and walnut:

Pork (3.5 ounces)		Walnut (7/8 cup)
4.2	niacin (MG)	1.1
0.39	Vitamin B6 (MG)	0.54
26	protein (G)	15
362	potassium (MG)	441
0.71	thiamin (MG)	0.34

However, pork does contain more Vitamin D, thiamin, riboflavin, niacin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
7.7	saturated fat (G)	6.1
0.7	Vitamin C (MG)	1.3
2	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.7
22	calcium (MG)	98
1.3	iron (MG)	2.9
0.22	riboflavin (MG)	0.15
0.52	pantothenic acid (MG)	0.57
0.39	Vitamin B6 (MG)	0.54
6	folate (UG)	98
0.54	Vitamin B12 (UG)	0

0.977 | 0.977 | 6.28 Complete Comparison:
Walnut vs. Pork

Cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as pork, including protein, saturated fat, potassium and thiamin. Also, cashews contains more dietary fiber, calcium and iron than pork.

For 100 grams of pork and cashews:

Pork (3.5 ounces)		Cashews (3.5 ounces)
4.2	niacin (MG)	1.1
0.39	Vitamin B6 (MG)	0.42
26	protein (G)	18
362	potassium (MG)	660
0.71	thiamin (MG)	0.42

However, pork does contain more Vitamin D, riboflavin, niacin and Vitamin B12 than cashews by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	553
0	dietary fiber (G)	3.3
0	sugar (G)	5.9
7.7	saturated fat (G)	7.8
0.7	Vitamin C (MG)	0.5
2	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.9
22	calcium (MG)	37
1.3	iron (MG)	6.7
0.22	riboflavin (MG)	0.06
0.52	pantothenic acid (MG)	0.86
0.39	Vitamin B6 (MG)	0.42
6	folate (UG)	25
0.54	Vitamin B12 (UG)	0

0.972 | 0.972 | 7.58 Complete Comparison:
Cashews vs. Pork

Chickpeas

Similarity: > 95%

Chickpeas are also high in protein and potassium. Moreover, chickpeas contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and chickpeas:

Pork (3.5 ounces)		Chickpeas (5/8 cup)
4.2	niacin (MG)	0.53
0.39	Vitamin B6 (MG)	0.14
26	protein (G)	8.9
362	potassium (MG)	291
0.71	thiamin (MG)	0.12

However, pork does contain more Vitamin D, thiamin, riboflavin and niacin than chickpeas by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	164
0	dietary fiber (G)	7.6
0	sugar (G)	4.8
7.7	saturated fat (G)	0.27
0.7	Vitamin C (MG)	1.3
2	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.35
22	calcium (MG)	49
1.3	iron (MG)	2.9
0.22	riboflavin (MG)	0.06
0.52	pantothenic acid (MG)	0.29
0.39	Vitamin B6 (MG)	0.14
6	folate (UG)	172
0.54	Vitamin B12 (UG)	0

0.971 | 0.971 | 3.16 Complete Comparison:
Chickpeas vs. Pork

Mung Bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, calcium and iron than pork.

For 100 grams of pork and mung bean:

Pork (3.5 ounces)		Mung Bean (1/2 cup)
4.2	niacin (MG)	2.3
0.39	Vitamin B6 (MG)	0.38
26	protein (G)	24
362	potassium (MG)	1246
0.71	thiamin (MG)	0.62

However, pork does contain more Vitamin D, niacin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	347
0	dietary fiber (G)	16
0	sugar (G)	6.6
7.7	saturated fat (G)	0.35
0.7	Vitamin C (MG)	4.8
2	Vitamin A (UG)	6
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.51
22	calcium (MG)	132
1.3	iron (MG)	6.7
0.22	riboflavin (MG)	0.23
0.52	pantothenic acid (MG)	1.9
0.39	Vitamin B6 (MG)	0.38
6	folate (UG)	625
0.54	Vitamin B12 (UG)	0

0.97 | 0.97 | 7.63 Complete Comparison:
Mung Bean vs. Pork

Lentils

Similarity: > 95%

Lentils are also high in protein and potassium. Also, lentils contains more dietary fiber, iron and folate than pork.

For 100 grams of pork and lentils:

Pork (3.5 ounces)		Lentils (1/2 cup)
4.2	niacin (MG)	1.1
0.39	Vitamin B6 (MG)	0.18
26	protein (G)	9
362	potassium (MG)	369
0.71	thiamin (MG)	0.17

However, pork does contain more Vitamin D, thiamin, riboflavin and niacin than lentils by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	116
0	dietary fiber (G)	7.9
0	sugar (G)	1.8
7.7	saturated fat (G)	0.05
0.7	Vitamin C (MG)	1.5
2	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.11
22	calcium (MG)	19
1.3	iron (MG)	3.3
0.22	riboflavin (MG)	0.07
0.52	pantothenic acid (MG)	0.64
0.39	Vitamin B6 (MG)	0.18
6	folate (UG)	181
0.54	Vitamin B12 (UG)	0

0.969 | 0.969 | 2.92 Complete Comparison:
Lentils vs. Pork

Oats

Similarity: > 95%

Oats are also high in protein, potassium and thiamin. Moreover, oats contains more dietary fiber, calcium, iron, pantothenic acid and folate than pork.

For 100 grams of pork and oats:

Pork (3.5 ounces)		Oats (5/8 cup)
4.2	niacin (MG)	0.96
0.39	Vitamin B6 (MG)	0.12
26	protein (G)	17
362	potassium (MG)	429
0.71	thiamin (MG)	0.76

However, pork does contain more Vitamin C, Vitamin D, riboflavin and niacin than oats by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	389
0	dietary fiber (G)	11
7.7	saturated fat (G)	1.2
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0
22	calcium (MG)	54
1.3	iron (MG)	4.7
0.22	riboflavin (MG)	0.14
0.52	pantothenic acid (MG)	1.3
0.39	Vitamin B6 (MG)	0.12
6	folate (UG)	56
0.54	Vitamin B12 (UG)	0

0.969 | 0.969 | 6.04 Complete Comparison:
Oats vs. Pork

Brazil Nut

Similarity: > 95%

Brazil nut is high in many of the same nutrients as pork, including protein, saturated fat, potassium and thiamin. Moreover, brazil nut contains more dietary fiber, Vitamin C, Vitamin E and calcium than pork.

For 100 grams of pork and brazil nut:

Pork (3.5 ounces)		Brazil Nut (3/4 cup)
4.2	niacin (MG)	0.3
0.39	Vitamin B6 (MG)	0.1
26	protein (G)	14
362	potassium (MG)	659
0.71	thiamin (MG)	0.62

However, pork does contain more Vitamin D, riboflavin, niacin, Vitamin B6 and Vitamin B12 than brazil nut by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	659
0	dietary fiber (G)	7.5
0	sugar (G)	2.3
7.7	saturated fat (G)	16
0.7	Vitamin C (MG)	0.7
2	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	5.7
22	calcium (MG)	160
1.3	iron (MG)	2.4
0.22	riboflavin (MG)	0.04
0.52	pantothenic acid (MG)	0.18
0.39	Vitamin B6 (MG)	0.1
6	folate (UG)	22
0.54	Vitamin B12 (UG)	0

0.967 | 0.967 | 7.9 Complete Comparison:
Brazil Nut vs. Pork

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, granola contains more dietary fiber, Vitamin E, calcium and iron than pork.

For 100 grams of pork and granola:

Pork (3.5 ounces)		Granola (7/8 cup)
4.2	niacin (MG)	2.7
0.39	Vitamin B6 (MG)	0.37
26	protein (G)	14
362	potassium (MG)	539
0.71	thiamin (MG)	0.55

However, pork does contain more Vitamin D, niacin and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
7.7	saturated fat (G)	4
0	trans fat (G)	0.02
0.7	Vitamin C (MG)	1.2
2	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	11
22	calcium (MG)	76
1.3	iron (MG)	4
0.22	riboflavin (MG)	0.35
0.52	pantothenic acid (MG)	0.75
0.39	Vitamin B6 (MG)	0.37
6	folate (UG)	84
0.54	Vitamin B12 (UG)	0

0.966 | 0.966 | 7.62 Complete Comparison:
Granola vs. Pork

Barley

Similarity: > 95%

Barley is also high in protein, potassium and niacin. Also, barley contains more dietary fiber and iron than pork.

For 100 grams of pork and barley:

Pork (3.5 ounces)		Barley (1/2 cup)
4.2	niacin (MG)	4.6
0.39	Vitamin B6 (MG)	0.26
26	protein (G)	9.9
362	potassium (MG)	280
0.71	thiamin (MG)	0.19

However, pork does contain more Vitamin C, Vitamin D, thiamin and riboflavin than barley by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
7.7	saturated fat (G)	0.24
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.02
22	calcium (MG)	29
1.3	iron (MG)	2.5
0.22	riboflavin (MG)	0.11
0.52	pantothenic acid (MG)	0.28
0.39	Vitamin B6 (MG)	0.26
6	folate (UG)	23
0.54	Vitamin B12 (UG)	0

0.965 | 0.965 | 4.82 Complete Comparison:
Barley vs. Pork

Pine Nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Also, pine nut contains more dietary fiber, Vitamin E and iron than pork.

For 100 grams of pork and pine nut:

Pork (3.5 ounces)		Pine Nut (3/4 cup)
4.2	niacin (MG)	4.4
0.39	Vitamin B6 (MG)	0.09
26	protein (G)	14
362	potassium (MG)	597
0.71	thiamin (MG)	0.36

However, pork does contain more Vitamin D, Vitamin B6 and Vitamin B12 than pine nut by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	673
0	dietary fiber (G)	3.7
0	sugar (G)	3.6
7.7	saturated fat (G)	4.9
0.7	Vitamin C (MG)	0.8
2	Vitamin A (UG)	1
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	9.3
22	calcium (MG)	16
1.3	iron (MG)	5.5
0.22	riboflavin (MG)	0.23
0.52	pantothenic acid (MG)	0.31
0.39	Vitamin B6 (MG)	0.09
6	folate (UG)	34
0.54	Vitamin B12 (UG)	0

0.965 | 0.965 | 8.15 Complete Comparison:
Pine Nut vs. Pork

meats

Several meats offer similar nutrients to pork including sausage, ham, spam, chicken and turkey.

Sausage

Similarity: > 95%

Sausage is high in many of the same nutrients as pork, including protein, saturated fat, potassium and niacin. Also, sausage contains more Vitamin D and Vitamin B12 than pork.

For 100 grams of pork and sausage:

Pork (3.5 ounces)		Sausage (1.25 link)
4.2	niacin (MG)	6.3
0.39	Vitamin B6 (MG)	0.37
26	protein (G)	18
362	potassium (MG)	339
0.71	thiamin (MG)	0.35

However, pork does contain more Vitamin C, calcium and thiamin than sausage by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	324
0	sugar (G)	1.4
7.7	saturated fat (G)	9
0	trans fat (G)	0.1
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	10
21	Vitamin D (IU)	41
0.21	Vitamin E (MG)	0.25
22	calcium (MG)	13
1.3	iron (MG)	1.3
0.22	riboflavin (MG)	0.26
0.52	pantothenic acid (MG)	0.84
0.39	Vitamin B6 (MG)	0.37
6	folate (UG)	4
0.54	Vitamin B12 (UG)	0.9

0.982 | 0.982 | 4.09 Complete Comparison:
Sausage vs. Pork

Ham

Similarity: > 95%

Ham is high in many of the same nutrients as pork, including protein, saturated fat, potassium and thiamin. Also, ham contains more Vitamin B12 than pork.

For 100 grams of pork and ham:

Pork (3.5 ounces)		Ham (3.5 ounces)
4.2	niacin (MG)	4.2
0.39	Vitamin B6 (MG)	0.26
26	protein (G)	16
362	potassium (MG)	311
0.71	thiamin (MG)	0.71

However, pork does contain more Vitamin C, calcium, iron and Vitamin B6 than ham by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	263
7.7	saturated fat (G)	7.2
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	0
21	Vitamin D (IU)	26
0.21	Vitamin E (MG)	0.27
22	calcium (MG)	10
1.3	iron (MG)	0.79
0.22	riboflavin (MG)	0.19
0.52	pantothenic acid (MG)	0.18
0.39	Vitamin B6 (MG)	0.26
6	folate (UG)	1
0.54	Vitamin B12 (UG)	0.95

0.981 | 0.981 | 3.69 Complete Comparison:
Ham vs. Pork

Spam

Similarity: > 95%

Spam is also high in protein, saturated fat and potassium. Also, spam contains more Vitamin C than pork.

For 100 grams of pork and spam:

Pork (3.5 ounces)		Spam (3.5 ounces)
4.2	niacin (MG)	3.2
0.39	Vitamin B6 (MG)	0.28
26	protein (G)	13
362	potassium (MG)	564
0.71	thiamin (MG)	0.26

However, pork does contain more calcium, iron, thiamin, niacin and pantothenic acid than spam by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	293
7.7	saturated fat (G)	8.9
0.7	Vitamin C (MG)	43
2	Vitamin A (UG)	0
21	Vitamin D (IU)	23
0.21	Vitamin E (MG)	0.24
22	calcium (MG)	0
1.3	iron (MG)	0.64
0.22	riboflavin (MG)	0.18
0.52	pantothenic acid (MG)	0
0.39	Vitamin B6 (MG)	0.28
6	folate (UG)	4
0.54	Vitamin B12 (UG)	0.61

0.98 | 0.98 | 3.75 Complete Comparison:
Spam vs. Pork

Chicken

Similarity: > 95%

Chicken is high in many of the same nutrients as pork, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more riboflavin and pantothenic acid than pork.

For 100 grams of pork and chicken:

Pork (3.5 ounces)		Chicken (3.5 ounces)
4.2	niacin (MG)	7.1
0.39	Vitamin B6 (MG)	0.54
26	protein (G)	23
362	potassium (MG)	677
0.71	thiamin (MG)	0.12

However, pork does contain more Vitamin C, Vitamin D, calcium and thiamin than chicken by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	189
7.7	saturated fat (G)	3.1
0	trans fat (G)	0.09
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	0
21	Vitamin D (IU)	0
0.21	Vitamin E (MG)	0.39
22	calcium (MG)	8
1.3	iron (MG)	0.93
0.22	riboflavin (MG)	0.3
0.52	pantothenic acid (MG)	1.3
0.39	Vitamin B6 (MG)	0.54
6	folate (UG)	2
0.54	Vitamin B12 (UG)	0.51

0.97 | 0.97 | 3.86 Complete Comparison:
Chicken vs. Pork

Turkey

Similarity: > 95%

Turkey is high in many of the same nutrients as pork, including protein, potassium, niacin and Vitamin B6. Also, turkey contains more trans fat, pantothenic acid and Vitamin B12 than pork.

For 100 grams of pork and turkey:

Pork (3.5 ounces)		Turkey (3.5 ounces)
4.2	niacin (MG)	9.6
0.39	Vitamin B6 (MG)	0.62
26	protein (G)	29
362	potassium (MG)	239
0.71	thiamin (MG)	0.05

However, pork does contain more Vitamin C, calcium and thiamin than turkey by weight.

Here is a comparison of the rest of nutrients:

297	calories (KCAL)	189
7.7	saturated fat (G)	2.2
0	trans fat (G)	0.1
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	12
21	Vitamin D (IU)	15
0.21	Vitamin E (MG)	0.07
22	calcium (MG)	14
1.3	iron (MG)	1.1
0.22	riboflavin (MG)	0.28
0.52	pantothenic acid (MG)	0.95
0.39	Vitamin B6 (MG)	0.62
6	folate (UG)	9
0.54	Vitamin B12 (UG)	1

0.965 | 0.965 | 4.38 Complete Comparison:
Turkey vs. Pork

Other Nutritional Substitutes

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