Almonds vs. Pork

Nutrition comparison of Almonds and Cooked Pork


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus cooked pork (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and pork:

  • Both pork and almonds are high in calories, potassium and protein.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
  • Pork has more thiamin, Vitamin B6 and Vitamin B12, however, almond contains more riboflavin and folate.
  • Pork has signficantly less carbohydrates than almond.
Detailed nutritional comparison of almonds and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Pork src

Calories and Carbs

calories

Both pork and almonds are high in calories. Almond has 95% more calories than pork - pork has 297 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Almonds has a macronutrient ratio of 14:14:73 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Pork
Protein 14% 36%
Carbohydrates 14% ~
Fat 73% 65%
Alcohol ~ ~

carbohydrates

Pork has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than pork - almond has 12.5g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than almond - almond has 4.4g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and almonds are high in protein. Pork has 21% more protein than almond - pork has 25.7g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Pork is high in saturated fat and almond has 51% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and pork are low in trans fat - almond has 0.02g of trans fat per 100 grams and pork does not contain significant amounts.

cholesterol

Almond has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and almond does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than almond - pork has 0.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Pork and almonds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than almond - pork has 21iu of Vitamin D per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 121 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

The B Vitamins

Pork has more thiamin, Vitamin B6 and Vitamin B12, however, almond contains more riboflavin and folate. Both almonds and pork contain significant amounts of niacin and pantothenic acid.

Almonds Pork
Thiamin 0.205 MG 0.706 MG
Riboflavin 1.138 MG 0.22 MG
Niacin 3.618 MG 4.206 MG
Pantothenic acid 0.471 MG 0.52 MG
Vitamin B6 0.137 MG 0.391 MG
Folate 44 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 11 times more calcium than pork - pork has 22mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 188% more iron than pork - pork has 1.3mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both pork and almonds are high in potassium. Almond has 102% more potassium than pork - pork has 362mg of potassium per 100 grams and almond has 733mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than almond per 100 grams.

Almonds 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 pork per 100 grams.

Almonds Pork
other omega 6 ~ 0.08 G
linoleic acid 12.324 G 1.64 G
Total 12.324 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.

Note: The specific food items compared are: Almonds (Nuts, almonds) and Pork (Pork, fresh, ground, cooked) .

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FAQ

Does pork or almonds contain more calories in 100 grams?
Both pork and almonds are high in calories. Almond has 100% more calories than pork - pork has 297 calories in 100g and almond has 579 calories.

Is pork or almonds better for protein?
Both pork and almonds are high in protein. Pork has 20% more protein than almond - pork has 25.7g of protein per 100 grams and almond has 21.2g of protein.

Does pork or almonds contain more calcium?
Almond is a rich source of calcium and it has 11 times more calcium than pork - pork has 22mg of calcium in 100 grams and almond has 269mg of calcium.

Does pork or almonds contain more iron?
Almond is an abundant source of iron and it has 190% more iron than pork - pork has 1.3mg of iron in 100 grams and almond has 3.7mg of iron.

Does pork or almonds contain more potassium?
Both pork and almonds are high in potassium. Almond has 100% more potassium than pork - pork has 362mg of potassium in 100 grams and almond has 733mg of potassium.