Vegan Food with Nutrition Similar to Pork


image of pork

Similar to Pork

A common and nutrient dense meat, pork is an excellent source of protein, potassium and thiamin. It is also a good source of niacin and Vitamin B6. One pound of cooked ground pork contains about 1346 calories.

For vegan nutritional substitutes, the most comparable foods to pork include soy flour, edamame and dijon mustard.

We compared the key nutrients in pork (niacin, Vitamin B6, protein, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Soy Flour, Hemp Seeds, Walnut, Cashews, Chickpeas, Mung Bean, Oats, Lentils, Granola, Barley, Pine Nut, , Peanut Flour, Hazelnut, Soy Sauce, Fried Tofu
plants and vegetables: Edamame, Dijon Mustard, Sprouted Peas, Peas
The details of the top vegan 20 foods most nutritionally similar to pork are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to pork. Soy flour, hemp seeds, walnut, cashews and chickpeas are all high in niacin, Vitamin B6, protein, potassium and or thiamin.

Soy Flour

image of soy flour

Similarity: > 95%

More nutritionally dense than pork, soy flour is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, soy flour contains more dietary fiber, Vitamin A, calcium and iron than pork.

For 100 grams of pork and soy flour:


Pork
(3.5 ounces)
Soy Flour
(1.25 cup)
4.2
niacin (MG)
3
0.39
Vitamin B6 (MG)
1.1
26
protein (G)
50
362
potassium (MG)
2090
0.71
thiamin (MG)
1.1
View More
0.982 | 0.982 | 11.51 Complete Comparison:
Soy Flour vs. Pork


Hemp Seeds

image of hemp seeds

Similarity: > 95%

More nutritionally dense than pork, hemp seeds are high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Moreover, hemp seeds contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and hemp seeds:


Pork
(3.5 ounces)
Hemp Seeds
(10 tbsps)
4.2
niacin (MG)
9.2
0.39
Vitamin B6 (MG)
0.6
26
protein (G)
32
362
potassium (MG)
1200
0.71
thiamin (MG)
1.3
View More
0.978 | 0.978 | 9.61 Complete Comparison:
Hemp Seeds vs. Pork


Walnut

image of walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as pork, including protein, saturated fat, potassium and Vitamin B6. Moreover, walnut contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and walnut:


Pork
(3.5 ounces)
Walnut
(7/8 cup)
4.2
niacin (MG)
1.1
0.39
Vitamin B6 (MG)
0.54
26
protein (G)
15
362
potassium (MG)
441
0.71
thiamin (MG)
0.34
View More
0.977 | 0.977 | 6.28 Complete Comparison:
Walnut vs. Pork


Cashews

image of cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as pork, including protein, saturated fat, potassium and thiamin. Also, cashews contains more dietary fiber, calcium and iron than pork.

For 100 grams of pork and cashews:


Pork
(3.5 ounces)
Cashews
(3.5 ounces)
4.2
niacin (MG)
1.1
0.39
Vitamin B6 (MG)
0.42
26
protein (G)
18
362
potassium (MG)
660
0.71
thiamin (MG)
0.42
View More
0.972 | 0.972 | 7.58 Complete Comparison:
Cashews vs. Pork


Chickpeas

image of chickpeas

Similarity: > 95%

Chickpeas are also high in protein and potassium. Moreover, chickpeas contains more dietary fiber, calcium, iron and folate than pork.

For 100 grams of pork and chickpeas:


Pork
(3.5 ounces)
Chickpeas
(5/8 cup)
4.2
niacin (MG)
0.53
0.39
Vitamin B6 (MG)
0.14
26
protein (G)
8.9
362
potassium (MG)
291
0.71
thiamin (MG)
0.12
View More
0.971 | 0.971 | 3.16 Complete Comparison:
Chickpeas vs. Pork


Mung Bean

image of mung bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, calcium and iron than pork.

For 100 grams of pork and mung bean:


Pork
(3.5 ounces)
Mung Bean
(1/2 cup)
4.2
niacin (MG)
2.3
0.39
Vitamin B6 (MG)
0.38
26
protein (G)
24
362
potassium (MG)
1246
0.71
thiamin (MG)
0.62
View More
0.97 | 0.97 | 7.63 Complete Comparison:
Mung Bean vs. Pork


Oats

image of oats

Similarity: > 95%

Oats are also high in protein, potassium and thiamin. Moreover, oats contains more dietary fiber, calcium, iron, pantothenic acid and folate than pork.

For 100 grams of pork and oats:


Pork
(3.5 ounces)
Oats
(5/8 cup)
4.2
niacin (MG)
0.96
0.39
Vitamin B6 (MG)
0.12
26
protein (G)
17
362
potassium (MG)
429
0.71
thiamin (MG)
0.76
View More
0.969 | 0.969 | 6.04 Complete Comparison:
Oats vs. Pork


Lentils

image of lentils

Similarity: > 95%

Lentils are also high in protein and potassium. Also, lentils contains more dietary fiber, iron and folate than pork.

For 100 grams of pork and lentils:


Pork
(3.5 ounces)
Lentils
(1/2 cup)
4.2
niacin (MG)
1.1
0.39
Vitamin B6 (MG)
0.18
26
protein (G)
9
362
potassium (MG)
369
0.71
thiamin (MG)
0.17
View More
0.969 | 0.969 | 2.92 Complete Comparison:
Lentils vs. Pork


Granola

image of granola

Similarity: > 95%

Granola is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Moreover, granola contains more dietary fiber, Vitamin E, calcium and iron than pork.

For 100 grams of pork and granola:


Pork
(3.5 ounces)
Granola
(7/8 cup)
4.2
niacin (MG)
2.7
0.39
Vitamin B6 (MG)
0.37
26
protein (G)
14
362
potassium (MG)
539
0.71
thiamin (MG)
0.55
View More
0.966 | 0.966 | 7.62 Complete Comparison:
Granola vs. Pork


Barley

image of barley

Similarity: > 95%

Barley is also high in protein, potassium and niacin. Also, barley contains more dietary fiber and iron than pork.

For 100 grams of pork and barley:


Pork
(3.5 ounces)
Barley
(1/2 cup)
4.2
niacin (MG)
4.6
0.39
Vitamin B6 (MG)
0.26
26
protein (G)
9.9
362
potassium (MG)
280
0.71
thiamin (MG)
0.19
View More
0.965 | 0.965 | 4.82 Complete Comparison:
Barley vs. Pork


Pine Nut

image of pine nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Also, pine nut contains more dietary fiber, Vitamin E and iron than pork.

For 100 grams of pork and pine nut:


Pork
(3.5 ounces)
Pine Nut
(3/4 cup)
4.2
niacin (MG)
4.4
0.39
Vitamin B6 (MG)
0.09
26
protein (G)
14
362
potassium (MG)
597
0.71
thiamin (MG)
0.36
View More
0.965 | 0.965 | 8.15 Complete Comparison:
Pine Nut vs. Pork






Similarity: > 95%

is high in many of the same nutrients as pork, including protein, potassium, thiamin and Vitamin B6. Also, contains more dietary fiber and iron than pork.

For 100 grams of pork and :


Pork
(3.5 ounces)

(5/8 cup)
4.2
niacin (MG)
3.6
0.39
Vitamin B6 (MG)
0.62
26
protein (G)
9.4
362
potassium (MG)
287
0.71
thiamin (MG)
0.39
View More
0.962 | 0.962 | 0 Complete Comparison:
vs. Pork


Peanut Flour

image of peanut flour

Similarity: > 95%

More nutritionally dense than pork, peanut flour is high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Moreover, peanut flour contains more dietary fiber, calcium, iron and riboflavin than pork.

For 100 grams of pork and peanut flour:


Pork
(3.5 ounces)
Peanut Flour
(1.75 cup)
4.2
niacin (MG)
27
0.39
Vitamin B6 (MG)
0.5
26
protein (G)
52
362
potassium (MG)
1290
0.71
thiamin (MG)
0.7
View More
0.958 | 0.958 | 10.16 Complete Comparison:
Peanut Flour vs. Pork


Hazelnut

image of hazelnut

Similarity: > 95%

Hazelnut is also high in protein, potassium and Vitamin B6. Moreover, hazelnut contains more dietary fiber, Vitamin C, Vitamin E and calcium than pork.

For 100 grams of pork and hazelnut:


Pork
(3.5 ounces)
Hazelnut
(3.5 ounces)
4.2
niacin (MG)
2.1
0.39
Vitamin B6 (MG)
0.62
26
protein (G)
15
362
potassium (MG)
755
0.71
thiamin (MG)
0.34
View More
0.957 | 0.957 | 7.63 Complete Comparison:
Hazelnut vs. Pork


Soy Sauce

image of soy sauce

Similarity: > 95%

Soy sauce is also high in protein and potassium. Also, soy sauce contains more dietary fiber and calcium than pork.

For 100 grams of pork and soy sauce:


Pork
(3.5 ounces)
Soy Sauce
(6 tbsps)
4.2
niacin (MG)
2.2
0.39
Vitamin B6 (MG)
0.15
26
protein (G)
8.1
362
potassium (MG)
435
0.71
thiamin (MG)
0.03
View More
0.953 | 0.953 | 2.26 Complete Comparison:
Soy Sauce vs. Pork


Fried Tofu

image of fried tofu

Similarity: > 95%

Fried tofu is also high in protein and contains some of the same nutrients. Also, fried tofu contains more dietary fiber, calcium and iron than pork.

For 100 grams of pork and fried tofu:


Pork
(3.5 ounces)
Fried Tofu
(3.5 ounces)
4.2
niacin (MG)
0.1
0.39
Vitamin B6 (MG)
0.1
26
protein (G)
19
362
potassium (MG)
146
0.71
thiamin (MG)
0.17
View More
0.951 | 0.951 | 4.39 Complete Comparison:
Fried Tofu vs. Pork


plants and vegetables

Several plants and vegetables offer similar nutrients to pork including edamame, dijon mustard, sprouted peas and peas.

Edamame

image of edamame

Similarity: > 95%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium and iron than pork.

For 100 grams of pork and edamame:


Pork
(3.5 ounces)
Edamame
(5/8 cup)
4.2
niacin (MG)
0.92
0.39
Vitamin B6 (MG)
0.1
26
protein (G)
12
362
potassium (MG)
436
0.71
thiamin (MG)
0.2
View More
0.98 | 0.98 | 3.97 Complete Comparison:
Edamame vs. Pork


Dijon Mustard

image of dijon mustard

Similarity: > 95%

More nutritionally dense than pork, dijon mustard is high in many of the same nutrients as pork, including protein, potassium, thiamin and niacin. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than pork.

For 100 grams of pork and dijon mustard:


Pork
(3.5 ounces)
Dijon Mustard
(50 tsps)
4.2
niacin (MG)
4.7
0.39
Vitamin B6 (MG)
0.4
26
protein (G)
26
362
potassium (MG)
738
0.71
thiamin (MG)
0.81
View More
0.979 | 0.979 | 10.48 Complete Comparison:
Dijon Mustard vs. Pork


Sprouted Peas

image of sprouted peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, calcium, iron, pantothenic acid and folate than pork.

For 100 grams of pork and sprouted peas:


Pork
(3.5 ounces)
Sprouted Peas
(7/8 cup)
4.2
niacin (MG)
3.1
0.39
Vitamin B6 (MG)
0.27
26
protein (G)
8.8
362
potassium (MG)
381
0.71
thiamin (MG)
0.23
View More
0.956 | 0.956 | 2.96 Complete Comparison:
Sprouted Peas vs. Pork


Peas

image of peas

Similarity: > 95%

Peas are also high in potassium and contains some of the same nutrients. Moreover, peas contains more dietary fiber, Vitamin C, Vitamin A and folate than pork.

For 100 grams of pork and peas:


Pork
(3.5 ounces)
Peas
(3/4 cup)
4.2
niacin (MG)
2.1
0.39
Vitamin B6 (MG)
0.17
26
protein (G)
5.4
362
potassium (MG)
244
0.71
thiamin (MG)
0.27
View More
0.953 | 0.953 | 3.03 Complete Comparison:
Peas vs. Pork



Other Nutritional Substitutes

Food item missing