Whole Wheat Bread vs. Pork

Nutrition comparison of Whole Wheat Bread and Cooked Pork


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

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

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

  • Both pork and whole wheat bread are high in calories, potassium and protein.
  • Pork has more thiamin and Vitamin B12, however, whole wheat bread contains more folate.
  • Whole wheat bread is a great source of iron.
  • Whole wheat bread is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Pork src

Calories and Carbs

calories

Both pork and whole wheat bread are high in calories. Pork has 12% more calories than whole wheat bread - pork has 297 calories per 100 grams and whole wheat bread has 265 calories.

For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Pork
Protein 20% 36%
Carbohydrates 65% ~
Fat 14% 65%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and pork has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than pork - whole wheat bread has 7.4g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and whole wheat bread are high in protein. Pork has 92% more protein than whole wheat bread - pork has 25.7g of protein per 100 grams and whole wheat bread has 13.4g of protein.

Fat

saturated fat

Pork is high in saturated fat and whole wheat bread has 89% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and whole wheat bread has 0.87g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Pork and whole wheat bread contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and whole wheat bread has 0.1mg of Vitamin C.

Vitamin A

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

Vitamin D

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

Vitamin E

Pork and whole wheat bread contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and whole wheat bread has 0.37mg of Vitamin E.

Vitamin K

Whole wheat bread and pork contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

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

Whole Wheat Bread Pork
Thiamin 0.279 MG 0.706 MG
Riboflavin 0.131 MG 0.22 MG
Niacin 4.042 MG 4.206 MG
Pantothenic acid 0.336 MG 0.52 MG
Vitamin B6 0.263 MG 0.391 MG
Folate 75 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 368% more calcium than pork - pork has 22mg of calcium per 100 grams and whole wheat bread has 103mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 94% more iron than pork - pork has 1.3mg of iron per 100 grams and whole wheat bread has 2.5mg of iron.

potassium

Both pork and whole wheat bread are high in potassium. Pork has 57% more potassium than whole wheat bread - pork has 362mg of potassium per 100 grams and whole wheat bread has 230mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pork per 100 grams.

Whole Wheat Bread Pork
alpha linoleic acid 0.205 G 0.07 G
Total 0.205 G 0.07 G

omega 6s

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

Whole Wheat Bread Pork
other omega 6 ~ 0.08 G
linoleic acid 1.667 G 1.64 G
Total 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pork (Pork, fresh, ground, cooked) .

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