Walnut vs. Pork
Nutrition comparison of Walnut and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and pork:
- Both pork and walnut are high in calories, potassium, protein and saturated fat.
- Pork has more thiamin, niacin and Vitamin B12, however, walnut contains more folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and walnut are high in calories. Walnut has 120% more calories than pork - pork has 297 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Walnut has a macronutrient ratio of 9:8:84 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Pork | |
|---|---|---|
| Protein | 9% | 36% |
| Carbohydrates | 8% | ~ |
| Fat | 84% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than pork - walnut has 6.7g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and walnut are high in protein. Pork has 69% more protein than walnut - pork has 25.7g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both pork and walnut are high in saturated fat. Pork has 26% more saturated fat than walnut - pork has 7.7g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
cholesterol
Walnut has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Pork and walnut contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Pork and walnut contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than walnut - pork has 21iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Pork and walnut contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Walnut and pork contain similar amounts of Vitamin K - walnut has 2.7ug 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, walnut contains more folate. Both walnut and pork contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Walnut | Pork | |
|---|---|---|
| Thiamin | 0.341 MG | 0.706 MG |
| Riboflavin | 0.15 MG | 0.22 MG |
| Niacin | 1.125 MG | 4.206 MG |
| Pantothenic acid | 0.57 MG | 0.52 MG |
| Vitamin B6 | 0.537 MG | 0.391 MG |
| Folate | 98 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 345% more calcium than pork - pork has 22mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 126% more iron than pork - pork has 1.3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both pork and walnut are high in potassium. Walnut has 22% more potassium than pork - pork has 362mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pork per 100 grams.
| Walnut | Pork | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.07 G |
| Total | 9.08 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pork per 100 grams.
| Walnut | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 38.093 G | 1.64 G |
| Total | 38.093 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.
Walnut 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 walnut contain more calories in 100 grams?Both pork and walnut are high in calories. Walnut has 120% more calories than pork - pork has 297 calories in 100g and walnut has 654 calories.
Is pork or walnut better for protein?
Both pork and walnut are high in protein. Pork has 70% more protein than walnut - pork has 25.7g of protein per 100 grams and walnut has 15.2g of protein.
Does pork or walnut contain more calcium?
Walnut is a rich source of calcium and it has 350% more calcium than pork - pork has 22mg of calcium in 100 grams and walnut has 98mg of calcium.
Does pork or walnut contain more potassium?
Both pork and walnut are high in potassium. Walnut has 20% more potassium than pork - pork has 362mg of potassium in 100 grams and walnut has 441mg of potassium.