Food with Nutrition Similar to Pork


image of pork

Similar to Pork

A common and nutrient dense meat, pork is an excellent source of protein, potassium and thiamin. It is also a good source of niacin and Vitamin B6. One pound of cooked ground pork contains about 1346 calories.

Several foods are nutritionally comparable to pork, including whole wheat bread and sausage.

For vegetarian substitutions, protein powder is most similar to pork. For vegan nutritional substitutes, the most comparable foods to pork include soy flour, edamame and dijon mustard. Here is the full list of vegan substitutes to pork.

We compared the key nutrients in pork (niacin, Vitamin B6, protein, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
vegan: Whole Wheat Bread, Soy Flour, Edamame, Dijon Mustard, Hemp Seeds, Walnut, Cashews, Chickpeas, Mung Bean, Lentils, Oats, Granola, Pine Nut, Barley
meats: Sausage, Ham, Spam, Chicken, Turkey
other: Protein Powder
The details of the top 20 foods most nutritionally similar to pork are below.

vegan

There are quite a few vegan foods that offer similar nutritional benefits to pork. Whole wheat bread, soy flour, edamame, dijon mustard and hemp seeds are all high in niacin, Vitamin B6, protein, potassium and or thiamin.

Whole Wheat Bread

image of whole wheat bread

Similarity: > 95%

Whole wheat bread is also high in protein, potassium and niacin. Moreover, whole wheat bread contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and whole wheat bread:


Pork
(3.5 ounces)
Whole Wheat Bread
(3.5 ounces)
4.2
niacin (MG)
4
0.39
Vitamin B6 (MG)
0.26
26
protein (G)
13
362
potassium (MG)
230
0.71
thiamin (MG)
0.28
View More
0.985 | 0.985 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Pork


Soy Flour

image of soy flour

Similarity: > 95%

More nutritionally dense than pork, soy flour is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, soy flour contains more dietary fiber, Vitamin A, calcium and iron than pork.

For 100 grams of pork and soy flour:


Pork
(3.5 ounces)
Soy Flour
(1.25 cup)
4.2
niacin (MG)
3
0.39
Vitamin B6 (MG)
1.1
26
protein (G)
50
362
potassium (MG)
2090
0.71
thiamin (MG)
1.1
View More
0.982 | 0.982 | 11.51 Complete Comparison:
Soy Flour vs. Pork


Edamame

image of edamame

Similarity: > 95%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium and iron than pork.

For 100 grams of pork and edamame:


Pork
(3.5 ounces)
Edamame
(5/8 cup)
4.2
niacin (MG)
0.92
0.39
Vitamin B6 (MG)
0.1
26
protein (G)
12
362
potassium (MG)
436
0.71
thiamin (MG)
0.2
View More
0.98 | 0.98 | 3.97 Complete Comparison:
Edamame vs. Pork


Dijon Mustard

image of dijon mustard

Similarity: > 95%

More nutritionally dense than pork, dijon mustard is high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than pork.

For 100 grams of pork and dijon mustard:


Pork
(3.5 ounces)
Dijon Mustard
(50 tsps)
4.2
niacin (MG)
4.7
0.39
Vitamin B6 (MG)
0.4
26
protein (G)
26
362
potassium (MG)
738
0.71
thiamin (MG)
0.81
View More
0.979 | 0.979 | 10.48 Complete Comparison:
Dijon Mustard vs. Pork


Hemp Seeds

image of hemp seeds

Similarity: > 95%

More nutritionally dense than pork, hemp seeds are high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Moreover, hemp seeds contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and hemp seeds:


Pork
(3.5 ounces)
Hemp Seeds
(10 tbsps)
4.2
niacin (MG)
9.2
0.39
Vitamin B6 (MG)
0.6
26
protein (G)
32
362
potassium (MG)
1200
0.71
thiamin (MG)
1.3
View More
0.978 | 0.978 | 9.61 Complete Comparison:
Hemp Seeds vs. Pork


Walnut

image of walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as pork, including protein, saturated fat, potassium and Vitamin B6. Moreover, walnut contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and walnut:


Pork
(3.5 ounces)
Walnut
(7/8 cup)
4.2
niacin (MG)
1.1
0.39
Vitamin B6 (MG)
0.54
26
protein (G)
15
362
potassium (MG)
441
0.71
thiamin (MG)
0.34
View More
0.977 | 0.977 | 6.28 Complete Comparison:
Walnut vs. Pork


Cashews

image of cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as pork, including protein, saturated fat, potassium and thiamin. Also, cashews contains more dietary fiber, calcium and iron than pork.

For 100 grams of pork and cashews:


Pork
(3.5 ounces)
Cashews
(3.5 ounces)
4.2
niacin (MG)
1.1
0.39
Vitamin B6 (MG)
0.42
26
protein (G)
18
362
potassium (MG)
660
0.71
thiamin (MG)
0.42
View More
0.972 | 0.972 | 7.58 Complete Comparison:
Cashews vs. Pork


Chickpeas

image of chickpeas

Similarity: > 95%

Chickpeas are also high in protein and potassium. Moreover, chickpeas contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and chickpeas:


Pork
(3.5 ounces)
Chickpeas
(5/8 cup)
4.2
niacin (MG)
0.53
0.39
Vitamin B6 (MG)
0.14
26
protein (G)
8.9
362
potassium (MG)
291
0.71
thiamin (MG)
0.12
View More
0.971 | 0.971 | 3.16 Complete Comparison:
Chickpeas vs. Pork


Mung Bean

image of mung bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, calcium and iron than pork.

For 100 grams of pork and mung bean:


Pork
(3.5 ounces)
Mung Bean
(1/2 cup)
4.2
niacin (MG)
2.3
0.39
Vitamin B6 (MG)
0.38
26
protein (G)
24
362
potassium (MG)
1246
0.71
thiamin (MG)
0.62
View More
0.97 | 0.97 | 7.63 Complete Comparison:
Mung Bean vs. Pork


Lentils

image of lentils

Similarity: > 95%

Lentils are also high in protein and potassium. Also, lentils contains more dietary fiber, iron and folate than pork.

For 100 grams of pork and lentils:


Pork
(3.5 ounces)
Lentils
(1/2 cup)
4.2
niacin (MG)
1.1
0.39
Vitamin B6 (MG)
0.18
26
protein (G)
9
362
potassium (MG)
369
0.71
thiamin (MG)
0.17
View More
0.969 | 0.969 | 2.92 Complete Comparison:
Lentils vs. Pork


Oats

image of oats

Similarity: > 95%

Oats are also high in protein, potassium and thiamin. Moreover, oats contains more dietary fiber, calcium, iron, pantothenic acid and folate than pork.

For 100 grams of pork and oats:


Pork
(3.5 ounces)
Oats
(5/8 cup)
4.2
niacin (MG)
0.96
0.39
Vitamin B6 (MG)
0.12
26
protein (G)
17
362
potassium (MG)
429
0.71
thiamin (MG)
0.76
View More
0.969 | 0.969 | 6.04 Complete Comparison:
Oats vs. Pork


Granola

image of granola

Similarity: > 95%

Granola is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, granola contains more dietary fiber, Vitamin E, calcium and iron than pork.

For 100 grams of pork and granola:


Pork
(3.5 ounces)
Granola
(7/8 cup)
4.2
niacin (MG)
2.7
0.39
Vitamin B6 (MG)
0.37
26
protein (G)
14
362
potassium (MG)
539
0.71
thiamin (MG)
0.55
View More
0.966 | 0.966 | 7.62 Complete Comparison:
Granola vs. Pork


Pine Nut

image of pine nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Also, pine nut contains more dietary fiber, Vitamin E and iron than pork.

For 100 grams of pork and pine nut:


Pork
(3.5 ounces)
Pine Nut
(3/4 cup)
4.2
niacin (MG)
4.4
0.39
Vitamin B6 (MG)
0.09
26
protein (G)
14
362
potassium (MG)
597
0.71
thiamin (MG)
0.36
View More
0.965 | 0.965 | 8.15 Complete Comparison:
Pine Nut vs. Pork


Barley

image of barley

Similarity: > 95%

Barley is also high in protein, potassium and niacin. Also, barley contains more dietary fiber and iron than pork.

For 100 grams of pork and barley:


Pork
(3.5 ounces)
Barley
(1/2 cup)
4.2
niacin (MG)
4.6
0.39
Vitamin B6 (MG)
0.26
26
protein (G)
9.9
362
potassium (MG)
280
0.71
thiamin (MG)
0.19
View More
0.965 | 0.965 | 4.82 Complete Comparison:
Barley vs. Pork


meats

Several meats offer similar nutrients to pork including sausage, ham, spam, chicken and turkey.

Sausage

image of sausage

Similarity: > 95%

Sausage is high in many of the same nutrients as pork, including protein, saturated fat, potassium and niacin. Also, sausage contains more Vitamin D and Vitamin B12 than pork.

For 100 grams of pork and sausage:


Pork
(3.5 ounces)
Sausage
(1.25 link)
4.2
niacin (MG)
6.3
0.39
Vitamin B6 (MG)
0.37
26
protein (G)
18
362
potassium (MG)
339
0.71
thiamin (MG)
0.35
View More
0.982 | 0.982 | 4.09 Complete Comparison:
Sausage vs. Pork


Ham

image of ham

Similarity: > 95%

Ham is high in many of the same nutrients as pork, including protein, saturated fat, potassium and thiamin. Also, ham contains more Vitamin B12 than pork.

For 100 grams of pork and ham:


Pork
(3.5 ounces)
Ham
(3.5 ounces)
4.2
niacin (MG)
4.2
0.39
Vitamin B6 (MG)
0.26
26
protein (G)
16
362
potassium (MG)
311
0.71
thiamin (MG)
0.71
View More
0.981 | 0.981 | 3.69 Complete Comparison:
Ham vs. Pork


Spam

image of spam

Similarity: > 95%

Spam is also high in protein, saturated fat and potassium. Also, spam contains more Vitamin C than pork.

For 100 grams of pork and spam:


Pork
(3.5 ounces)
Spam
(3.5 ounces)
4.2
niacin (MG)
3.2
0.39
Vitamin B6 (MG)
0.28
26
protein (G)
13
362
potassium (MG)
564
0.71
thiamin (MG)
0.26
View More
0.98 | 0.98 | 3.75 Complete Comparison:
Spam vs. Pork


Chicken

image of chicken

Similarity: > 95%

Chicken is high in many of the same nutrients as pork, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more riboflavin and pantothenic acid than pork.

For 100 grams of pork and chicken:


Pork
(3.5 ounces)
Chicken
(3.5 ounces)
4.2
niacin (MG)
7.1
0.39
Vitamin B6 (MG)
0.54
26
protein (G)
23
362
potassium (MG)
677
0.71
thiamin (MG)
0.12
View More
0.97 | 0.97 | 3.86 Complete Comparison:
Chicken vs. Pork


Turkey

image of turkey

Similarity: > 95%

Turkey is high in many of the same nutrients as pork, including protein, potassium, niacin and Vitamin B6. Also, turkey contains more trans fat, pantothenic acid and Vitamin B12 than pork.

For 100 grams of pork and turkey:


Pork
(3.5 ounces)
Turkey
(3.5 ounces)
4.2
niacin (MG)
9.6
0.39
Vitamin B6 (MG)
0.62
26
protein (G)
29
362
potassium (MG)
239
0.71
thiamin (MG)
0.05
View More
0.965 | 0.965 | 4.38 Complete Comparison:
Turkey vs. Pork


other


Protein Powder

image of protein powder

Similarity: > 95%

Protein powder is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, protein powder contains more dietary fiber, calcium, riboflavin and Vitamin B12 than pork.

For 100 grams of pork and protein powder:


Pork
(3.5 ounces)
Protein Powder
(3 scoops)
4.2
niacin (MG)
1.1
0.39
Vitamin B6 (MG)
0.61
26
protein (G)
78
362
potassium (MG)
500
0.71
thiamin (MG)
0.61
View More
0.964 | 0.964 | 3.36 Complete Comparison:
Protein Powder vs. Pork



Other Nutritional Substitutes

Food item missing