Almonds vs. Pork
Nutrition comparison of Almonds and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and pork:
- Both pork and almonds are high in calories, potassium and protein.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Pork has more thiamin, Vitamin B6 and Vitamin B12, however, almond contains more riboflavin and folate.
- Pork has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and almonds are high in calories. Almond has 95% more calories than pork - pork has 297 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Almonds has a macronutrient ratio of 14:14:73 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Pork | |
|---|---|---|
| Protein | 14% | 36% |
| Carbohydrates | 14% | ~ |
| Fat | 73% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than pork - almond has 12.5g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than almond - almond has 4.4g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and almonds are high in protein. Pork has 21% more protein than almond - pork has 25.7g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pork is high in saturated fat and almond has 51% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pork are low in trans fat - almond has 0.02g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Almond has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than almond - pork has 0.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pork and almonds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than almond - pork has 21iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 121 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
The B Vitamins
Pork has more thiamin, Vitamin B6 and Vitamin B12, however, almond contains more riboflavin and folate. Both almonds and pork contain significant amounts of niacin and pantothenic acid.
| Almonds | Pork | |
|---|---|---|
| Thiamin | 0.205 MG | 0.706 MG |
| Riboflavin | 1.138 MG | 0.22 MG |
| Niacin | 3.618 MG | 4.206 MG |
| Pantothenic acid | 0.471 MG | 0.52 MG |
| Vitamin B6 | 0.137 MG | 0.391 MG |
| Folate | 44 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 11 times more calcium than pork - pork has 22mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 188% more iron than pork - pork has 1.3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both pork and almonds are high in potassium. Almond has 102% more potassium than pork - pork has 362mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Pork | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.07 G |
| Total | 0.003 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pork per 100 grams.
| Almonds | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 12.324 G | 1.64 G |
| Total | 12.324 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.
Almonds g
()
|
Daily Values (%) |
Cooked Pork g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or almonds contain more calories in 100 grams?Both pork and almonds are high in calories. Almond has 100% more calories than pork - pork has 297 calories in 100g and almond has 579 calories.
Is pork or almonds better for protein?
Both pork and almonds are high in protein. Pork has 20% more protein than almond - pork has 25.7g of protein per 100 grams and almond has 21.2g of protein.
Does pork or almonds contain more calcium?
Almond is a rich source of calcium and it has 11 times more calcium than pork - pork has 22mg of calcium in 100 grams and almond has 269mg of calcium.
Does pork or almonds contain more iron?
Almond is an abundant source of iron and it has 190% more iron than pork - pork has 1.3mg of iron in 100 grams and almond has 3.7mg of iron.
Does pork or almonds contain more potassium?
Both pork and almonds are high in potassium. Almond has 100% more potassium than pork - pork has 362mg of potassium in 100 grams and almond has 733mg of potassium.