Walnut vs. Raw Pork
Nutrition comparison of Walnut and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and raw pork:
- Both raw pork and walnut are high in calories, potassium, protein and saturated fat.
- Raw 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.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and walnut are high in calories. Walnut has 149% more calories than raw pork - raw pork has 263 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, heavier in carbs and heavier in fat compared to raw pork per calorie. Walnut has a macronutrient ratio of 9:8:84 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Raw Pork | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 8% | ~ |
| Fat | 84% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than raw pork - walnut has 6.7g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and walnut are high in protein. Raw pork has 11% more protein than walnut - raw pork has 16.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both raw pork and walnut are high in saturated fat. Raw pork has 28% more saturated fat than walnut - raw pork has 7.9g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
cholesterol
Walnut has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and walnut contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Raw pork and walnut contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than raw pork - walnut has 0.7mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Walnut and raw pork contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, niacin and Vitamin B12, however, walnut contains more folate. Both walnut and raw pork contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Walnut | Raw Pork | |
|---|---|---|
| Thiamin | 0.341 MG | 0.732 MG |
| Riboflavin | 0.15 MG | 0.235 MG |
| Niacin | 1.125 MG | 4.338 MG |
| Pantothenic acid | 0.57 MG | 0.668 MG |
| Vitamin B6 | 0.537 MG | 0.383 MG |
| Folate | 98 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 600% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 231% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both raw pork and walnut are high in potassium. Walnut has 54% more potassium than raw pork - raw pork has 287mg 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 raw pork per 100 grams.
| Walnut | Raw 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 raw pork per 100 grams.
| Walnut | Raw Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 38.093 G | 1.67 G |
| Total | 38.093 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.
Walnut 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 walnut contain more calories in 100 grams?Both raw pork and walnut are high in calories. Walnut has 150% more calories than raw pork - raw pork has 263 calories in 100g and walnut has 654 calories.
Does raw pork or walnut contain more calcium?
Walnut is a rich source of calcium and it has 600% more calcium than raw pork - raw pork has 14mg of calcium in 100 grams and walnut has 98mg of calcium.
Does raw pork or walnut contain more potassium?
Both raw pork and walnut are high in potassium. Walnut has 50% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and walnut has 441mg of potassium.