Egg vs. Raw Pork
Nutrition comparison of Egg and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and raw pork:
- Both raw pork and egg are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than raw pork.
- Raw pork has more thiamin, niacin and Vitamin B6, however, egg contains more pantothenic acid and folate.
- Raw pork is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and egg are high in calories. Raw pork has 84% more calories than egg - raw pork has 263 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to raw pork for carbs. Egg has a macronutrient ratio of 36:2:62 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Raw Pork | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and raw pork are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and raw pork does not contain significant amounts.
sugar
Egg and raw pork contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and egg are high in protein. Raw pork has 34% more protein than egg - raw pork has 16.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and egg has 60% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and raw pork are low in trans fat - egg has 0.04g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Egg is high in cholesterol and raw pork has 81% less cholesterol than egg - raw pork has 72mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than egg - raw pork has 0.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 79 times more Vitamin A than raw pork - raw pork has 2ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than raw pork - egg has 82iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than raw pork - egg has 1.1mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Egg and raw pork contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, niacin and Vitamin B6, however, egg contains more pantothenic acid and folate. Both egg and raw pork contain significant amounts of riboflavin and Vitamin B12.
| Egg | Raw Pork | |
|---|---|---|
| Thiamin | 0.04 MG | 0.732 MG |
| Riboflavin | 0.457 MG | 0.235 MG |
| Niacin | 0.075 MG | 4.338 MG |
| Pantothenic acid | 1.533 MG | 0.668 MG |
| Vitamin B6 | 0.17 MG | 0.383 MG |
| Folate | 47 UG | 5 UG |
| Vitamin B12 | 0.89 UG | 0.7 UG |
Minerals
calcium
Egg is a great source of calcium and it has 300% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 99% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Raw pork is a great source of potassium and it has 108% more potassium than egg - raw pork has 287mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than raw pork per 100 grams. Both egg and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Egg | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.07 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both egg and raw pork contain significant amounts of linoleic acid.
| Egg | Raw Pork | |
|---|---|---|
| other omega 6 | 0.188 G | 0.08 G |
| linoleic acid | 1.555 G | 1.67 G |
| Total | 1.743 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 Egg or Raw Pork .
Egg 100g
(
100 g
)
|
Daily Values (%) |
Raw Pork 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 143KCAL 7% |
|
5% | calories | 84% |
|
263KCAL 13% | |
| 0.72G 0.3% |
|
>999% | carbohydrates | 5% |
|
||
| 0.37G | >999% | sugar | 5% | ||||
| 9.5G 15% |
|
5% | total fat | 121% |
|
21G 33% | |
| 3.1G 17% |
|
5% | saturated fat | 155% |
|
7.9G 44% | |
| 3.7G | 5% | monounsaturated fat | 154% | 9.4G | |||
| 1.9G | 5% | polyunsaturated fat | 5% | 1.9G | |||
| 0.04G | >999% | trans fat | 5% | ||||
| 372MG | 417% | cholesterol | 5% | 72MG | |||
| 142MG 10% |
|
154% | sodium | 5% |
|
56MG 4% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 160UG 23% |
|
>999% | Vitamin A | 5% |
|
2UG 0.3% | |
|
|
5% | Vitamin C | >999% |
|
0.7MG 1% | ||
| 82IU 16% |
|
>999% | Vitamin D | 5% |
|
||
| 56MG 6% |
|
300% | calcium | 5% |
|
14MG 1% | |
| 1.8MG 10% |
|
105% | iron | 5% |
|
0.88MG 5% | |
| 12MG 4% |
|
5% | magnesium | 58% |
|
19MG 6% | |
| 138MG 6% |
|
5% | potassium | 108% |
|
287MG 13% | |
| 0.04MG 4% |
|
5% | thiamin (Vit B1) | >999% |
|
0.73MG 67% | |
| 0.46MG 42% |
|
92% | riboflavin (Vit B2) | 5% |
|
0.24MG 21% | |
| 0.08MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
4.3MG 31% | |
| 0.17MG 13% |
|
5% | Vitamin B6 | 123% |
|
0.38MG 30% | |
| 1.5MG 31% |
|
124% | pantothenic acid (Vit B5) | 5% |
|
0.67MG 13% | |
| 47UG 12% |
|
840% | folate (Vit B9) | 5% |
|
5UG 1% | |
| 0.89UG 37% |
|
27% | Vitamin B12 | 5% |
|
0.7UG 29% | |
| 1.1MG 7% |
|
>999% | Vitamin E | 5% |
|
||
| 0.3UG 0.3% |
|
>999% | Vitamin K | 5% |
|
||
| 13G 25% |
|
5% | protein | 31% |
|
17G 34% | |
| 294MG 69% |
|
>999% | choline | 5% |
|
||
| 0.07MG 6% |
|
40% | copper | 5% |
|
0.05MG 4% | |
|
|
>999% | fluoride | 5% |
|
|||
| 0.03MG 2% |
|
198% | manganese | 5% |
|
0.01MG 1% | |
| 198MG 28% |
|
13% | phosphorus | 5% |
|
175MG 25% | |
| 31UG 56% |
|
24% | selenium | 5% |
|
25UG 45% | |
| 1.3MG 16% |
|
5% | zinc | 69% |
|
2.2MG 28% | |
| 76G | 25% | Water | 5% | 61G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does raw pork or egg contain more calories in 100 grams?Both raw pork and egg are high in calories. Raw pork has 80% more calories than egg - raw pork has 263 calories in 100g and egg has 143 calories.
Is raw pork or egg better for protein?
Both raw pork and egg are high in protein. Raw pork has 30% more protein than egg - raw pork has 16.9g of protein per 100 grams and egg has 12.6g of protein.