Hazelnut vs. Pork
Nutrition comparison of Hazelnut and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and pork:
- Both pork and hazelnut are high in calories, potassium and protein.
- Hazelnut is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Pork has more thiamin and Vitamin B12, however, hazelnut contains more folate.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and hazelnut are high in calories. Hazelnut has 118% more calories than pork - pork has 297 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Pork | |
|---|---|---|
| Protein | 9% | 36% |
| Carbohydrates | 10% | ~ |
| Fat | 81% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than pork - hazelnut has 9.4g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and hazelnut are high in protein. Pork has 71% more protein than hazelnut - pork has 25.7g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Pork is high in saturated fat and hazelnut has 42% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
cholesterol
Hazelnut has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has 443% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Pork and hazelnut contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than hazelnut - pork has 21iu of Vitamin D per 100 grams and hazelnut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 71 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
The B Vitamins
Pork has more thiamin and Vitamin B12, however, hazelnut contains more folate. Both hazelnut and pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Hazelnut | Pork | |
|---|---|---|
| Thiamin | 0.338 MG | 0.706 MG |
| Riboflavin | 0.123 MG | 0.22 MG |
| Niacin | 2.05 MG | 4.206 MG |
| Pantothenic acid | 0.923 MG | 0.52 MG |
| Vitamin B6 | 0.62 MG | 0.391 MG |
| Folate | 88 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Hazelnut is an excellent source of calcium and it has 459% more calcium than pork - pork has 22mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 240% more iron than pork - pork has 1.3mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both pork and hazelnut are high in potassium. Hazelnut has 109% more potassium than pork - pork has 362mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both hazelnut and pork contain significant amounts of alpha linoleic acid (ALA).
| Hazelnut | Pork | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.07 G |
| Total | 0.06 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than pork per 100 grams.
| Hazelnut | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 8.403 G | 1.64 G |
| Total | 8.403 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.
Hazelnut 28g
(
oz
)
|
Daily Values (%) |
Cooked Pork 454g
(
lb
)
|
|||||
|---|---|---|---|---|---|---|---|
| 183KCAL 9% |
|
5% | calories | 636% |
|
1347KCAL 67% | |
| 5G 2% |
|
>999% | carbohydrates | 5% |
|
||
| 2.7G 11% |
|
>999% | dietary fiber | 5% |
|
||
| 1.4G | >999% | sugar | 5% | ||||
| 18G 28% |
|
5% | total fat | 422% |
|
94G 147% | |
| 1.3G 7% |
|
5% | saturated fat | >999% |
|
35G 195% | |
| 13G | 5% | monounsaturated fat | 223% | 42G | |||
| 2.4G | 5% | polyunsaturated fat | 254% | 8.5G | |||
| 5% | cholesterol | >999% | 426MG | ||||
|
|
5% | sodium | >999% |
|
331MG 22% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 0.85UG 0.1% |
|
5% | Vitamin A | 970% |
|
9.1UG 1% | |
| 1.1MG 1% |
|
5% | Vitamin C | 191% |
|
3.2MG 4% | |
|
|
5% | Vitamin D | >999% |
|
95IU 19% | ||
| 35MG 4% |
|
5% | calcium | 186% |
|
100MG 10% | |
| 1.2MG 7% |
|
5% | iron | 392% |
|
5.9MG 33% | |
| 49MG 16% |
|
5% | magnesium | 122% |
|
109MG 35% | |
| 214MG 9% |
|
5% | potassium | 667% |
|
1642MG 71% | |
| 0.1MG 9% |
|
5% | thiamin (Vit B1) | >999% |
|
3.2MG 291% | |
| 0.03MG 3% |
|
5% | riboflavin (Vit B2) | >999% |
|
1MG 91% | |
| 0.58MG 4% |
|
5% | niacin (Vit B3) | >999% |
|
19MG 136% | |
| 0.18MG 14% |
|
5% | Vitamin B6 | 900% |
|
1.8MG 136% | |
| 0.26MG 5% |
|
5% | pantothenic acid (Vit B5) | 823% |
|
2.4MG 47% | |
| 25UG 6% |
|
5% | folate (Vit B9) | 8% |
|
27UG 7% | |
|
|
5% | Vitamin B12 | >999% |
|
2.4UG 102% | ||
| 4.3MG 29% |
|
353% | Vitamin E | 5% |
|
0.95MG 6% | |
| 4.3G 9% |
|
5% | protein | >999% |
|
117G 233% | |
|
|
5% | choline | >999% |
|
401MG 94% | ||
| 0.5MG 41% |
|
150% | copper | 5% |
|
0.2MG 17% | |
| 1.6MG 87% |
|
>999% | manganese | 5% |
|
0.05MG 3% | |
| 88MG 13% |
|
5% | phosphorus | >999% |
|
1025MG 146% | |
| 1.2UG 2% |
|
5% | selenium | >999% |
|
161UG 292% | |
| 0.71MG 9% |
|
5% | zinc | >999% |
|
15MG 182% | |
| 0.71G | 5% | Water | >999% | 239G | |||
| 0.31G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), Vitamin K, trans fat. |
|||||||
FAQ
Does pork or hazelnut contain more calories in 100 grams?Both pork and hazelnut are high in calories. Hazelnut has 120% more calories than pork - pork has 297 calories in 100g and hazelnut has 646 calories.
Is pork or hazelnut better for protein?
Both pork and hazelnut are high in protein. Pork has 70% more protein than hazelnut - pork has 25.7g of protein per 100 grams and hazelnut has 15g of protein.
Does pork or hazelnut contain more calcium?
Hazelnut is a rich source of calcium and it has 460% more calcium than pork - pork has 22mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does pork or hazelnut contain more iron?
Hazelnut is an abundant source of iron and it has 240% more iron than pork - pork has 1.3mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does pork or hazelnut contain more potassium?
Both pork and hazelnut are high in potassium. Hazelnut has 110% more potassium than pork - pork has 362mg of potassium in 100 grams and hazelnut has 755mg of potassium.