Almonds vs. Raw Pork
Nutrition comparison of Almonds and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and raw pork:
- Both raw pork and almonds are high in calories, potassium and protein.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Raw pork has more thiamin, Vitamin B6 and Vitamin B12, however, almond contains more riboflavin and folate.
- Raw pork has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and almonds are high in calories. Almond has 120% more calories than raw pork - raw pork has 263 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, heavier in carbs and similar to raw pork for fat. Almonds has a macronutrient ratio of 14:14:73 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Raw Pork | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 14% | ~ |
| Fat | 73% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than raw pork - almond has 12.5g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than almond - almond has 4.4g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and almonds are high in protein. Almond has 25% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and almond has 52% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and raw pork are low in trans fat - almond has 0.02g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Almond has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Raw pork has more Vitamin C than almond - raw pork has 0.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Raw pork and almonds contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than raw pork - almond has 25.6mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, Vitamin B6 and Vitamin B12, however, almond contains more riboflavin and folate. Both almonds and raw pork contain significant amounts of niacin and pantothenic acid.
| Almonds | Raw Pork | |
|---|---|---|
| Thiamin | 0.205 MG | 0.732 MG |
| Riboflavin | 1.138 MG | 0.235 MG |
| Niacin | 3.618 MG | 4.338 MG |
| Pantothenic acid | 0.471 MG | 0.668 MG |
| Vitamin B6 | 0.137 MG | 0.383 MG |
| Folate | 44 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 18 times more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 322% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both raw pork and almonds are high in potassium. Almond has 155% more potassium than raw pork - raw pork has 287mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Raw 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 raw pork per 100 grams.
| Almonds | Raw Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 12.324 G | 1.67 G |
| Total | 12.324 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.
Almonds g
()
|
Daily Values (%) |
Raw 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 raw pork or almonds contain more calories in 100 grams?Both raw pork and almonds are high in calories. Almond has 120% more calories than raw pork - raw pork has 263 calories in 100g and almond has 579 calories.
Does raw pork or almonds contain more calcium?
Almond is a rich source of calcium and it has 18 times more calcium than raw pork - raw pork has 14mg of calcium in 100 grams and almond has 269mg of calcium.
Does raw pork or almonds contain more iron?
Almond is an abundant source of iron and it has 320% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and almond has 3.7mg of iron.
Does raw pork or almonds contain more potassium?
Both raw pork and almonds are high in potassium. Almond has 160% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and almond has 733mg of potassium.