Avocado vs. Pork
Nutrition comparison of Avocado and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pork:
- Both pork and avocado are high in calories and potassium.
- Avocado is an excellent source of dietary fiber.
- Pork has more thiamin, niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and avocado are high in calories. Pork has 78% more calories than avocado - pork has 297 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Avocado has a macronutrient ratio of 4:19:77 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pork | |
|---|---|---|
| Protein | 4% | 36% |
| Carbohydrates | 19% | ~ |
| Fat | 77% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than pork - avocado has 6.8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Avocado and pork contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 12 times more protein than avocado - pork has 25.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pork is high in saturated fat and avocado has 72% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Avocado has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 11 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pork and avocado contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than avocado - pork has 21iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 838% more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than pork - avocado has 21ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate. Both avocado and pork contain significant amounts of riboflavin and Vitamin B6.
| Avocado | Pork | |
|---|---|---|
| Thiamin | 0.075 MG | 0.706 MG |
| Riboflavin | 0.143 MG | 0.22 MG |
| Niacin | 1.912 MG | 4.206 MG |
| Pantothenic acid | 1.463 MG | 0.52 MG |
| Vitamin B6 | 0.287 MG | 0.391 MG |
| Folate | 89 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork has 69% more calcium than avocado - pork has 22mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pork has 111% more iron than avocado - pork has 1.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pork and avocado are high in potassium. Avocado has 40% more potassium than pork - pork has 362mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and pork contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Pork | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.07 G |
| Total | 0.125 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and pork contain significant amounts of linoleic acid.
| Avocado | Pork | |
|---|---|---|
| linoleic acid | 1.674 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 1.674 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.
Avocado 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 avocado contain more calories in 100 grams?Both pork and avocado are high in calories. Pork has 80% more calories than avocado - pork has 297 calories in 100g and avocado has 167 calories.
Is pork or avocado better for protein?
Pork is a fantastic source of protein and it has 12 times more protein than avocado - pork has 25.7g of protein per 100 grams and avocado has 2g of protein.
Does pork or avocado contain more potassium?
Both pork and avocado are high in potassium. Avocado has 40% more potassium than pork - pork has 362mg of potassium in 100 grams and avocado has 507mg of potassium.