Cashews vs. Pork

Nutrition comparison of Cashews and Cooked Pork


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

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

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

  • Both pork and cashews are high in calories, potassium, protein and saturated fat.
  • Cashew is an excellent source of dietary fiber and iron.
  • Pork has more riboflavin, niacin and Vitamin B12, however, cashew contains more folate.
Detailed nutritional comparison of cashews 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: Cashews (Nuts, cashew nuts, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Pork src

Calories and Carbs

calories

Both pork and cashews are high in calories. Cashew has 86% more calories than pork - pork has 297 calories per 100 grams and cashew has 553 calories.

For macronutrient ratios, cashews is much lighter in protein, much heavier in carbs and similar to pork for fat. Cashews has a macronutrient ratio of 13:21:67 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Pork
Protein 13% 36%
Carbohydrates 21% ~
Fat 67% 65%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and pork has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than pork - cashew has 3.3g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and cashews are high in protein. Pork has 41% more protein than cashew - pork has 25.7g of protein per 100 grams and cashew has 18.2g of protein.

Fat

saturated fat

Both pork and cashews are high in saturated fat. Pork is very similar to pork for saturated fat - pork has 7.7g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Pork and cashews contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.

Vitamin A

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

Vitamin D

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

Vitamin E

Pork and cashews contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.

Vitamin K

Cashew has more Vitamin K than pork - cashew has 34.1ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

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

Cashews Pork
Thiamin 0.423 MG 0.706 MG
Riboflavin 0.058 MG 0.22 MG
Niacin 1.062 MG 4.206 MG
Pantothenic acid 0.864 MG 0.52 MG
Vitamin B6 0.417 MG 0.391 MG
Folate 25 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Cashew has 68% more calcium than pork - pork has 22mg of calcium per 100 grams and cashew has 37mg of calcium.

iron

Cashew is an excellent source of iron and it has 418% more iron than pork - pork has 1.3mg of iron per 100 grams and cashew has 6.7mg of iron.

potassium

Both pork and cashews are high in potassium. Cashew has 82% more potassium than pork - pork has 362mg of potassium per 100 grams and cashew has 660mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cashews and pork contain significant amounts of alpha linoleic acid (ALA).

Cashews Pork
alpha linoleic acid 0.062 G 0.07 G
Total 0.062 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than pork per 100 grams.

Cashews Pork
other omega 6 ~ 0.08 G
linoleic acid 7.782 G 1.64 G
Total 7.782 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: Cashews (Nuts, cashew nuts, raw) and Pork (Pork, fresh, ground, cooked) .

Cashews g

()
Daily Values (%)

Cooked Pork g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food