Pork vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Pork 500
Flour 366
Protein (g)
Pork 40.9
Flour 51.1
Carbs (g)
Pork 2.10
Flour 32.9
Fat (g)
Pork 36.5
Flour 3.33
Fiber (g)
Pork —
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 40.9g per 100g.
Which has fewer calories?
Flour, soy, defatted — 366 vs 500 kcal per 100g.
Which is more nutrient-dense?
Flour, soy, defatted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pork | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 500 kcal | 366 kcal | +37% |
| Macronutrients | |||
| Water | 14.2 g | 6.24 g | +128% |
| Protein | 40.9 g | 51.1 g | -20% |
| Total lipid (fat) | 36.5 g | 3.33 g | +996% |
| Carbohydrate, by difference | 2.10 g | 32.9 g | -94% |
| Sugars, Total | 3.14 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.6 g | — | |
| Fatty acids, total monounsaturated | 15.8 g | — | |
| Fatty acids, total trans | 0.150 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.542 mg | |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | — | 3.43 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.618 mg | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 338 mg | -96% |
| Iron, Fe | 1.28 mg | 7.34 mg | -83% |
| Magnesium, Mg | 36.5 mg | 313 mg | -88% |
| Phosphorus, P | 415 mg | 726 mg | -43% |
| Potassium, K | 557 mg | 2480 mg | -78% |
| Sodium, Na | 1830 mg | 2.00 mg | +91400% |
| Zinc, Zn | 3.56 mg | 4.44 mg | -20% |
| Copper, Cu | 0.130 mg | 1.51 mg | -91% |
| Manganese, Mn | 0.020 mg | 3.81 mg | -99% |
| Selenium, Se | — | 45.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 501 kcal | 366 kcal | +37% |
| Energy (Atwater Specific Factors) | 512 kcal | 339 kcal | +51% |
| Energy | 2090 kj | 1530 kj | +37% |
| Nitrogen | 6.54 g | 8.18 g | -20% |
| Total fat (NLEA) | 34.6 g | — | |
| Ash | 6.33 g | 6.45 g | -2% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 3.09 g | — | |
| Glucose | 0.040 g | — | |
| Fructose | 0.010 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | — | 211 ug | |
| Betaine | — | 2.80 mg | |
| SFA 4:0 (Butyric acid) | 0.002 g | — | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.001 g | — | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.006 g | — | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.033 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.030 g | — | |
| SFA 14:0 (Myristic acid) | 0.476 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | — | |
| SFA 16:0 (Palmitic acid) | 7.94 g | — | |
| SFA 17:0 (Margaric acid) | 0.096 g | — | |
| SFA 18:0 (Stearic acid) | 3.90 g | — | |
| SFA 20:0 (Arachidic acid) | 0.072 g | — | |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 12:1 | 0.001 g | — | |
| MUFA 14:1 c | 0.009 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.839 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.094 g | — | |
| MUFA 17:1 c | 0.094 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 14.6 g | — | |
| MUFA 20:1 c | 0.285 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.009 g | — | |
| MUFA 22:1 n-9 | 0.005 g | — | |
| MUFA 22:1 n-11 | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 6.00 g | — | |
| PUFA 18:2 c | 5.27 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.23 g | — | |
| PUFA 18:2 CLAs | 0.042 g | — | |
| PUFA 18:3 c | 0.239 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.227 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.214 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.214 g | — | |
| PUFA 20:3 c | 0.074 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.032 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.042 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.160 g | — | |
| PUFA 20:4c | 0.160 g | — | |
| PUFA 20:5c | 0.003 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0.003 g | — | |
| PUFA 22:5 c | 0.024 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.047 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.024 g | — | |
| PUFA 22:6 c | 0.006 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | — | |
| Fatty acids, total trans-monoenoic | 0.126 g | — | |
| TFA 14:1 t | 0.001 g | — | |
| TFA 16:1 t | 0.007 g | — | |
| TFA 18:1 t | 0.118 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.024 g | — | |
| TFA 18:2 t not further defined | 0.024 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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