Brazil Nut vs. Raw Pork
Nutrition comparison of Brazil Nut and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and raw pork:
- Both raw pork and brazil nut are high in calories, potassium, protein and saturated fat.
- Brazil nut has signficantly more Vitamin E than raw pork.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of calcium and dietary fiber.
- Raw pork has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, brazil nut contains more folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and brazil nut are high in calories. Brazil nut has 151% more calories than raw pork - raw pork has 263 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, heavier in carbs and heavier in fat compared to raw pork per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Raw Pork | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than raw pork - brazil nut has 7.5g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and brazil nut are high in protein. Raw pork has 18% more protein than brazil nut - raw pork has 16.9g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both raw pork and brazil nut are high in saturated fat. Brazil nut has 105% more saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
cholesterol
Brazil nut has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and brazil nut contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Raw pork and brazil nut contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than raw pork - brazil nut has 5.7mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, brazil nut contains more folate. Both brazil nut and raw pork contain significant amounts of thiamin.
| Brazil Nut | Raw Pork | |
|---|---|---|
| Thiamin | 0.617 MG | 0.732 MG |
| Riboflavin | 0.035 MG | 0.235 MG |
| Niacin | 0.295 MG | 4.338 MG |
| Pantothenic acid | 0.184 MG | 0.668 MG |
| Vitamin B6 | 0.101 MG | 0.383 MG |
| Folate | 22 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 10 times more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Brazil nut is a great source of iron and it has 176% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both raw pork and brazil nut are high in potassium. Brazil nut has 130% more potassium than raw pork - raw pork has 287mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brazil nut and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Brazil Nut | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.07 G |
| Total | 0.036 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than raw pork per 100 grams.
| Brazil Nut | Raw Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 24.363 G | 1.67 G |
| Total | 24.363 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.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Raw Pork (Pork, fresh, ground, raw) .
Brazil Nut 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 brazil nut contain more calories in 100 grams?Both raw pork and brazil nut are high in calories. Brazil nut has 150% more calories than raw pork - raw pork has 263 calories in 100g and brazil nut has 659 calories.
Does raw pork or brazil nut contain more calcium?
Brazil nut is a rich source of calcium and it has 10 times more calcium than raw pork - raw pork has 14mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does raw pork or brazil nut contain more potassium?
Both raw pork and brazil nut are high in potassium. Brazil nut has 130% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and brazil nut has 659mg of potassium.