Cashews vs. Raw Pork
Nutrition comparison of Cashews and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and raw pork:
- Both raw pork and cashews are high in calories, potassium, protein and saturated fat.
- Cashew is an excellent source of dietary fiber and iron.
- Raw pork has more riboflavin, niacin and Vitamin B12, however, cashew contains more folate.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and cashews are high in calories. Cashew has 110% more calories than raw pork - raw pork has 263 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is lighter in protein, much heavier in carbs and lighter in fat compared to raw pork per calorie. Cashews has a macronutrient ratio of 13:21:67 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Raw Pork | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 21% | ~ |
| Fat | 67% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and raw pork has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than raw pork - cashew has 3.3g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and cashews are high in protein. Raw pork is very similar to raw pork for protein - raw pork has 16.9g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Both raw pork and cashews are high in saturated fat. Raw pork is very similar to cashew for saturated fat - raw pork has 7.9g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
cholesterol
Cashew has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and cashews contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Raw pork and cashews contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than raw pork - cashew has 0.9mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than raw pork - cashew has 34.1ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more riboflavin, niacin and Vitamin B12, however, cashew contains more folate. Both cashews and raw pork contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cashews | Raw Pork | |
|---|---|---|
| Thiamin | 0.423 MG | 0.732 MG |
| Riboflavin | 0.058 MG | 0.235 MG |
| Niacin | 1.062 MG | 4.338 MG |
| Pantothenic acid | 0.864 MG | 0.668 MG |
| Vitamin B6 | 0.417 MG | 0.383 MG |
| Folate | 25 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Cashew has 164% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 659% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both raw pork and cashews are high in potassium. Cashew has 130% more potassium than raw pork - raw pork has 287mg 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 raw pork contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Raw 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 raw pork per 100 grams.
| Cashews | Raw Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 7.782 G | 1.67 G |
| Total | 7.782 G | 1.75 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 (%) |
Raw Pork g
()
|
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|---|---|---|---|---|---|---|---|
| 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 raw pork or cashews contain more calories in 100 grams?Both raw pork and cashews are high in calories. Cashew has 110% more calories than raw pork - raw pork has 263 calories in 100g and cashew has 553 calories.
Does raw pork or cashews contain more iron?
Cashew is an abundant source of iron and it has 660% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and cashew has 6.7mg of iron.
Does raw pork or cashews contain more potassium?
Both raw pork and cashews are high in potassium. Cashew has 130% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and cashew has 660mg of potassium.