Quinoa vs. Pork
Nutrition comparison of Cooked Quinoa and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and pork:
- Both pork and quinoa are high in calories.
- For omega-3 fatty acids, quinoa has more dha than pork.
- Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, quinoa contains more folate.
- Pork has signficantly less carbohydrates than quinoa.
- Pork is an excellent source of potassium and protein.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and quinoa are high in calories. Pork has 148% more calories than quinoa - pork has 297 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Pork | |
|---|---|---|
| Protein | 15% | 36% |
| Carbohydrates | 71% | ~ |
| Fat | 15% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than pork - quinoa has 2.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Quinoa and pork contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 484% more protein than quinoa - pork has 25.7g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and quinoa has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
cholesterol
Quinoa has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than quinoa - pork has 0.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Pork and quinoa contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than quinoa - pork has 21iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Pork and quinoa contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
The B Vitamins
Pork has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, quinoa contains more folate. Both quinoa and pork contain significant amounts of riboflavin.
| Quinoa | Pork | |
|---|---|---|
| Thiamin | 0.107 MG | 0.706 MG |
| Riboflavin | 0.11 MG | 0.22 MG |
| Niacin | 0.412 MG | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | 0.123 MG | 0.391 MG |
| Folate | 42 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and quinoa contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Pork and quinoa contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Pork is an excellent source of potassium and it has 110% more potassium than quinoa - pork has 362mg of potassium per 100 grams and quinoa has 172mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than pork per 100 grams. Both quinoa and pork contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Pork | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.07 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and pork contain significant amounts of linoleic acid.
| Quinoa | Pork | |
|---|---|---|
| linoleic acid | 0.974 G | 1.64 G |
| other omega 6 | 0.003 G | 0.08 G |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa contain more calories in 100 grams?Both pork and quinoa are high in calories. Pork has 150% more calories than quinoa - pork has 297 calories in 100g and quinoa has 120 calories.
Is pork or quinoa better for protein?
Pork is a fantastic source of protein and it has 480% more protein than quinoa - pork has 25.7g of protein per 100 grams and quinoa has 4.4g of protein.
Does quinoa or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and pork has no carbs..
Does pork or quinoa contain more potassium?
Pork is a rich source of potassium and it has 110% more potassium than quinoa - pork has 362mg of potassium in 100 grams and quinoa has 172mg of potassium.