Cashews vs. Pork
Nutrition comparison of Cashews and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and pork:
- Both pork and cashews are high in calories, potassium, protein and saturated fat.
- Cashew is an excellent source of dietary fiber and iron.
- Pork has more riboflavin, niacin and Vitamin B12, however, cashew contains more folate.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and cashews are high in calories. Cashew has 86% more calories than pork - pork has 297 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in protein, much heavier in carbs and similar to pork for fat. Cashews has a macronutrient ratio of 13:21:67 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Pork | |
|---|---|---|
| Protein | 13% | 36% |
| Carbohydrates | 21% | ~ |
| Fat | 67% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and pork has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than pork - cashew has 3.3g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and cashews are high in protein. Pork has 41% more protein than cashew - pork has 25.7g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Both pork and cashews are high in saturated fat. Pork is very similar to pork for saturated fat - pork has 7.7g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
cholesterol
Cashew has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Pork and cashews contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Pork and cashews contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than cashew - pork has 21iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Pork and cashews contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than pork - cashew has 34.1ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more riboflavin, niacin and Vitamin B12, however, cashew contains more folate. Both cashews and pork contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cashews | Pork | |
|---|---|---|
| Thiamin | 0.423 MG | 0.706 MG |
| Riboflavin | 0.058 MG | 0.22 MG |
| Niacin | 1.062 MG | 4.206 MG |
| Pantothenic acid | 0.864 MG | 0.52 MG |
| Vitamin B6 | 0.417 MG | 0.391 MG |
| Folate | 25 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Cashew has 68% more calcium than pork - pork has 22mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 418% more iron than pork - pork has 1.3mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both pork and cashews are high in potassium. Cashew has 82% more potassium than pork - pork has 362mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and pork contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Pork | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.07 G |
| Total | 0.062 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than pork per 100 grams.
| Cashews | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 7.782 G | 1.64 G |
| Total | 7.782 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.
Cashews 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 cashews contain more calories in 100 grams?Both pork and cashews are high in calories. Cashew has 90% more calories than pork - pork has 297 calories in 100g and cashew has 553 calories.
Is pork or cashews better for protein?
Both pork and cashews are high in protein. Pork has 40% more protein than cashew - pork has 25.7g of protein per 100 grams and cashew has 18.2g of protein.
Does pork or cashews contain more iron?
Cashew is an abundant source of iron and it has 420% more iron than pork - pork has 1.3mg of iron in 100 grams and cashew has 6.7mg of iron.
Does pork or cashews contain more potassium?
Both pork and cashews are high in potassium. Cashew has 80% more potassium than pork - pork has 362mg of potassium in 100 grams and cashew has 660mg of potassium.