Oats vs. Pork

Nutrition comparison of Oats and Cooked Pork


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus cooked pork (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and pork:

  • Both pork and oats are high in calories, potassium and protein.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber and iron.
  • Pork has more niacin, Vitamin B6 and Vitamin B12, however, oat contains more pantothenic acid and folate.
Detailed nutritional comparison of oats and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Pork src

Calories and Carbs

calories

Both pork and oats are high in calories. Oat has 31% more calories than pork - pork has 297 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Oats has a macronutrient ratio of 17:67:16 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Pork
Protein 17% 36%
Carbohydrates 67% ~
Fat 16% 65%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and pork has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Oat is an excellent source of dietary fiber and it has more dietary fiber than pork - oat has 10.6g of dietary fiber per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and oats are high in protein. Pork has 52% more protein than oat - pork has 25.7g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Pork is high in saturated fat and oat has 84% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

cholesterol

Oat has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and oat does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than oat - pork has 0.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Pork and oats contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than oat - pork has 21iu of Vitamin D per 100 grams and oat does not contain significant amounts.

Vitamin E

Pork and oats contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Pork has more niacin, Vitamin B6 and Vitamin B12, however, oat contains more pantothenic acid and folate. Both oats and pork contain significant amounts of thiamin and riboflavin.

Oats Pork
Thiamin 0.763 MG 0.706 MG
Riboflavin 0.139 MG 0.22 MG
Niacin 0.961 MG 4.206 MG
Pantothenic acid 1.349 MG 0.52 MG
Vitamin B6 0.119 MG 0.391 MG
Folate 56 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Oat is a great source of calcium and it has 145% more calcium than pork - pork has 22mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Oat is an excellent source of iron and it has 266% more iron than pork - pork has 1.3mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Both pork and oats are high in potassium. Oat has 19% more potassium than pork - pork has 362mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oats and pork contain significant amounts of alpha linoleic acid (ALA).

Oats Pork
alpha linoleic acid 0.111 G 0.07 G
Total 0.111 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, both oats and pork contain significant amounts of linoleic acid.

Oats Pork
linoleic acid 2.424 G 1.64 G
other omega 6 ~ 0.08 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pork (Pork, fresh, ground, cooked) .

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