Oatmeal vs. Pork
Nutrition comparison of Oatmeal and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and pork:
- Both pork and oatmeal are high in calories, potassium and protein.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber and iron.
- Pork has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, oatmeal contains more folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and oatmeal are high in calories. Oatmeal has 24% more calories than pork - pork has 297 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Pork | |
|---|---|---|
| Protein | 17% | 36% |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and pork has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than pork - oatmeal has 9.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Oatmeal and pork contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and oatmeal are high in protein. Pork has 61% more protein than oatmeal - pork has 25.7g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Pork is high in saturated fat and oatmeal has 86% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than oatmeal - pork has 0.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Pork and oatmeal contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than oatmeal - pork has 21iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Pork and oatmeal contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Pork has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, oatmeal contains more folate. Both oatmeal and pork contain significant amounts of thiamin and riboflavin.
| Oatmeal | Pork | |
|---|---|---|
| Thiamin | 0.73 MG | 0.706 MG |
| Riboflavin | 0.14 MG | 0.22 MG |
| Niacin | 0.78 MG | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | 0.12 MG | 0.391 MG |
| Folate | 32 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 136% more calcium than pork - pork has 22mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 226% more iron than pork - pork has 1.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both pork and oatmeal are high in potassium. Pork is very similar to oatmeal for potassium - pork has 362mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both pork and oatmeal are high in calories. Oatmeal has 20% more calories than pork - pork has 297 calories in 100g and oatmeal has 367 calories.
Is pork or oatmeal better for protein?
Both pork and oatmeal are high in protein. Pork has 60% more protein than oatmeal - pork has 25.7g of protein per 100 grams and oatmeal has 16g of protein.
Does oatmeal or pork have more carbohydrates?
By weight, oatmeal is high in carbohydrates and pork has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and pork has no carbs..
Does pork or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 230% more iron than pork - pork has 1.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does pork or oatmeal contain more potassium?
Both pork and oatmeal are high in potassium. Pork is very similar to oatmeal for potassium - pork has 362mg of potassium in 100 grams and oatmeal has 350mg of potassium.