Pork Chop vs Brown Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 242), more fiber (1.8g vs 0g), less sodium (5mg vs 75mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Pork Chop
27g
More Fiber
Brown Rice
1.8g
Less Sugar
Pork Chop
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pork Chop | Brown Rice | Difference |
|---|---|---|---|
| Calories | 242kcal | 111kcal✓ | +131.0kcal |
| Protein | 27g✓ | 2.6g | +24.4g |
| Carbohydrates | 0g✓ | 23g | -23.0g |
| Fat | 14g | 0.9g✓ | +13.1g |
| Fiber | 0g | 1.8g✓ | -1.8g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 75mg | 5mg✓ | +70.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pork Chop
Brown Rice
Diet Compatibility
Pork Chop
Brown Rice
When to Choose Pork Chop
- ✓Higher in protein (27g vs 2.6g)
- ✓Lower in carbs (0g vs 23g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Brown Rice
- ✓Lower in calories (111 vs 242)
- ✓More fiber (1.8g vs 0g)
- ✓Lower sodium (5mg vs 75mg)
Common Uses
Pork Chop vs Brown Rice: Nutritional Analysis
Pork Chop is more calorie-dense at 242 calories per 100g compared to 111 for Brown Rice, a difference of 131 calories. On the protein front, Pork Chop delivers more with 27g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pork Chop and Brown Rice tell different nutritional stories. Pork Chop provides 0g of carbohydrates, 14g of fat, and 0g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Brown Rice supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pork Chop provides more protein (27g/100g), supporting muscle repair and growth.
- For sustained energy: Brown Rice offers more fiber (1.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pork Chop or Brown Rice?
Pork Chop has more calories with 242 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 131 calories per 100g serving.
Is Pork Chop healthier than Brown Rice?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pork Chop and Brown Rice?
Pork Chop has more protein with 27g per 100g, compared to Brown Rice with 2.6g. Pork Chop provides 24.4g more protein per 100g serving.
Which is better for weight loss, Pork Chop or Brown Rice?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 242 calories in Pork Chop. Brown Rice also offers 1.8g of fiber per 100g, which helps you feel fuller longer.
Does Pork Chop or Brown Rice have fewer carbs?
Pork Chop has fewer carbs with 0g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Pork Chop is the better option with 23.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.