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.
Detailed nutritional comparison of walnut 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: Walnut (Nuts, walnuts, english) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Pork src

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.

Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Pork (Pork, fresh, ground, cooked) .

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