Brazil Nut vs. Pork
Nutrition comparison of Brazil Nut and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and pork:
- Both pork and brazil nut are high in calories, potassium, protein and saturated fat.
- Brazil nut has signficantly more Vitamin E than pork.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and dietary fiber.
- Pork has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, brazil nut contains more folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and brazil nut are high in calories. Brazil nut has 122% more calories than pork - pork has 297 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Pork | |
|---|---|---|
| Protein | 8% | 36% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than pork - brazil nut has 7.5g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and brazil nut are high in protein. Pork has 79% more protein than brazil nut - pork has 25.7g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both pork and brazil nut are high in saturated fat. Brazil nut has 109% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
cholesterol
Brazil nut has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Pork and brazil nut contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Pork and brazil nut contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than brazil nut - pork has 21iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
The B Vitamins
Pork has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, brazil nut contains more folate. Both brazil nut and pork contain significant amounts of thiamin.
| Brazil Nut | Pork | |
|---|---|---|
| Thiamin | 0.617 MG | 0.706 MG |
| Riboflavin | 0.035 MG | 0.22 MG |
| Niacin | 0.295 MG | 4.206 MG |
| Pantothenic acid | 0.184 MG | 0.52 MG |
| Vitamin B6 | 0.101 MG | 0.391 MG |
| Folate | 22 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 627% more calcium than pork - pork has 22mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 88% more iron than pork - pork has 1.3mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both pork and brazil nut are high in potassium. Brazil nut has 82% more potassium than pork - pork has 362mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brazil nut and pork contain significant amounts of alpha linoleic acid (ALA).
| Brazil Nut | Pork | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.07 G |
| Total | 0.036 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than pork per 100 grams.
| Brazil Nut | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 24.363 G | 1.64 G |
| Total | 24.363 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pork (Pork, fresh, ground, cooked) .
Brazil Nut 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 brazil nut contain more calories in 100 grams?Both pork and brazil nut are high in calories. Brazil nut has 120% more calories than pork - pork has 297 calories in 100g and brazil nut has 659 calories.
Is pork or brazil nut better for protein?
Both pork and brazil nut are high in protein. Pork has 80% more protein than brazil nut - pork has 25.7g of protein per 100 grams and brazil nut has 14.3g of protein.
Does pork or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 630% more calcium than pork - pork has 22mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does pork or brazil nut contain more potassium?
Both pork and brazil nut are high in potassium. Brazil nut has 80% more potassium than pork - pork has 362mg of potassium in 100 grams and brazil nut has 659mg of potassium.