Wheat Flour vs. Pork

Nutrition comparison of Wheat Flour and Cooked Pork

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

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

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

  • Both pork and wheat flour are high in calories and protein.
  • Pork is an excellent source of potassium.
  • Wheat flour has more riboflavin and folate, however, pork contains more Vitamin B6 and Vitamin B12.
  • Wheat flour is a great source of dietary fiber.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Pork src

Calories and Carbs

calories

Both pork and wheat flour are high in calories. Wheat flour has 22% more calories than pork - pork has 297 calories per 100 grams and wheat flour has 361 calories.

For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Pork
Protein 14% 35%
Carbohydrates 82% ~
Fat 4% 65%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and pork has less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Wheat flour is a great source of dietary fiber and it has more dietary fiber than pork - wheat flour has 2.4g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Wheat flour and pork contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and wheat flour are high in protein. Pork has 114% more protein than wheat flour - pork has 25.7g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Pork is high in saturated fat and wheat flour has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

cholesterol

Wheat flour has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin D

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

Vitamin E

Pork and wheat flour contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.

Vitamin K

Wheat flour and pork contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Wheat flour has more riboflavin and folate, however, pork contains more Vitamin B6 and Vitamin B12. Both wheat flour and pork contain significant amounts of thiamin, niacin and pantothenic acid.

Wheat Flour Pork
Thiamin 0.812 MG 0.706 MG
Riboflavin 0.512 MG 0.22 MG
Niacin 7.554 MG 4.206 MG
Pantothenic acid 0.438 MG 0.52 MG
Vitamin B6 0.037 MG 0.391 MG
Folate 183 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Pork and wheat flour contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and wheat flour has 15mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 242% more iron than pork - pork has 1.3mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

Pork is an excellent source of potassium and it has 262% more potassium than wheat flour - pork has 362mg of potassium per 100 grams and wheat flour has 100mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Pork
alpha linoleic acid 0.043 G 0.07 G
Total 0.043 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, pork has more linoleic acid than wheat flour per 100 grams.

Wheat Flour Pork
linoleic acid 0.685 G 1.64 G
other omega 6 ~ 0.08 G
Total 0.685 G 1.72 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 Wheat Flour or Pork .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Pork (Pork, fresh, ground, cooked) .

Wheat Flour 100g

( 100 g )
Daily Values (%)

Cooked Pork 100g

( 100 g )
361KCAL 18%
22% calories
297KCAL 15%
73G 29%
>999% carbohydrates
2.4G 10%
>999% dietary fiber
0.31G >999% sugar
1.7G 3%
total fat >999%
21G 33%
0.24G 1%
saturated fat >999%
7.7G 43%
0.14G monounsaturated fat >999% 9.3G
0.73G polyunsaturated fat 160% 1.9G
cholesterol >999% 94MG
2MG 0.1%
sodium >999%
73MG 5%
Vitamins and Minerals
Vitamin A >999%
2UG 0.3%
Vitamin C >999%
0.7MG 1%
Vitamin D >999%
21IU 4%
15MG 2%
calcium 47%
22MG 2%
4.4MG 25%
238% iron
1.3MG 7%
25MG 8%
4% magnesium
24MG 8%
100MG 4%
potassium 262%
362MG 16%
0.81MG 74%
14% thiamin (Vit B1)
0.71MG 64%
0.51MG 47%
132% riboflavin (Vit B2)
0.22MG 20%
7.6MG 54%
81% niacin (Vit B3)
4.2MG 30%
0.04MG 3%
Vitamin B6 873%
0.39MG 30%
0.44MG 9%
pantothenic acid (Vit B5) 18%
0.52MG 10%
183UG 46%
>999% folate (Vit B9)
6UG 2%
Vitamin B12 >999%
0.54UG 23%
0.4MG 3%
90% Vitamin E
0.21MG 1%
0.3UG 0.3%
>999% Vitamin K
12G 24%
protein 117%
26G 51%
10MG 2%
choline 780%
88MG 21%
0.18MG 15%
349% copper
0.04MG 4%
0.79MG 44%
>999% manganese
0.01MG 1%
97MG 14%
phosphorus 133%
226MG 32%
40UG 72%
14% selenium
35UG 64%
0.85MG 11%
zinc 276%
3.2MG 40%
13G Water 308% 53G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat.

FAQ

Does pork or wheat flour contain more calories in 100 grams?
Both pork and wheat flour are high in calories. Wheat flour has 20% more calories than pork - pork has 297 calories in 100g and wheat flour has 361 calories.

Is pork or wheat flour better for protein?
Both pork and wheat flour are high in protein. Pork has 110% more protein than wheat flour - pork has 25.7g of protein per 100 grams and wheat flour has 12g of protein.

Does wheat flour or pork have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pork has fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and pork has no carbs..

Does pork or wheat flour contain more iron?
Wheat flour is an abundant source of iron and it has 240% more iron than pork - pork has 1.3mg of iron in 100 grams and wheat flour has 4.4mg of iron.

Does pork or wheat flour contain more potassium?
Pork is a rich source of potassium and it has 260% more potassium than wheat flour - pork has 362mg of potassium in 100 grams and wheat flour has 100mg of potassium.

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