How many calories are in one pound of raw pork?

Raw pork has 1193 calories per pound or 263 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one pound of raw pork?

An excellent source of protein, a single pound of Raw Pork contains 153% of recommended daily values or 76.6 grams of protein. However, the protein in raw pork is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in raw pork?

Raw pork is an excellent source of many nutrients, including protein, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of magnesium.

Does raw pork contain omega 3 fatty acids?

Raw pork is a source of healthy omega-3 fatty acids, containing a total of 0.32 grams for every pound. It contains significant amounts of alpha linoleic acid.

Food with Nutrition Similar to Raw Pork

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Summary
Similar meats
Similar vegan

Raw Pork source

Similar to Raw Pork

A common and nutrient dense meat, raw pork is an excellent source of protein and thiamin. It is also a good source of potassium, niacin and Vitamin B6. One pound of raw ground raw pork contains about 1193 calories.

Several foods are nutritionally comparable to raw pork, including ham and sausage.

For vegetarian substitutions, egg noodles is most similar to raw pork. For vegan nutritional substitutes, the most comparable foods to raw pork include hemp seeds, granola and peas. Here is the full list of vegan substitutes to raw pork.

Unsurprisingly, the nutritional profile of pork is almost identical to raw pork.

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

Summary of the most similar foods by category:

meats: Ham, Pork, Sausage, Spam

vegan: Hemp Seeds, Granola, Peas, Whole Wheat Bread, Dijon Mustard, Oats, , Walnut, Soy Flour, Sprouted Peas, Barley, Brazil Nut, Pecan, Mung Bean, Pine Nut

The details of the top 20 foods most nutritionally similar to raw pork are below.

meats

Several meats offer similar nutrients to raw pork including ham, pork, sausage and spam.

Ham

Similarity: > 99%

Ham is high in many of the same nutrients as raw pork, including protein, saturated fat, potassium and thiamin. Also, ham contains more Vitamin D and Vitamin B12 than raw pork.

For 100 grams of raw pork and ham:

Raw Pork (3.5 ounces)		Ham (3.5 ounces)
287	potassium (MG)	311
4.3	niacin (MG)	4.2
0.38	Vitamin B6 (MG)	0.26
17	protein (G)	16
0.73	thiamin (MG)	0.71

However, raw pork does contain more Vitamin C, pantothenic acid and Vitamin B6 than ham by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	263
7.9	saturated fat (G)	7.2
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	0
0	Vitamin D (IU)	26
0	Vitamin E (MG)	0.27
14	calcium (MG)	10
0.88	iron (MG)	0.79
0.24	riboflavin (MG)	0.19
0.67	pantothenic acid (MG)	0.18
0.38	Vitamin B6 (MG)	0.26
5	folate (UG)	1
0.7	Vitamin B12 (UG)	0.95

0.996 | 0.996 | 3.69 Complete Comparison:
Ham vs. Raw Pork

Pork

Similarity: > 95%

Pork is high in many of the same nutrients as raw pork, including protein, saturated fat, potassium and thiamin. Moreover, pork contains more Vitamin C, Vitamin A, Vitamin D, calcium and iron than raw pork.

For 100 grams of raw pork and pork:

Raw Pork (3.5 ounces)		Pork (3.5 ounces)
287	potassium (MG)	362
4.3	niacin (MG)	4.2
0.38	Vitamin B6 (MG)	0.39
17	protein (G)	26
0.73	thiamin (MG)	0.71

However, raw pork

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	297
7.9	saturated fat (G)	7.7
0.7	Vitamin C (MG)	0.7
2	Vitamin A (UG)	2
0	Vitamin D (IU)	21
0	Vitamin E (MG)	0.21
14	calcium (MG)	22
0.88	iron (MG)	1.3
0.24	riboflavin (MG)	0.22
0.67	pantothenic acid (MG)	0.52
0.38	Vitamin B6 (MG)	0.39
5	folate (UG)	6
0.7	Vitamin B12 (UG)	0.54

0.986 | 0.986 | 4.54 Complete Comparison:
Pork vs. Raw Pork

Sausage

Similarity: > 95%

Sausage is high in many of the same nutrients as raw pork, including protein, saturated fat, potassium and niacin. Also, sausage contains more Vitamin D and Vitamin B12 than raw pork.

For 100 grams of raw pork and sausage:

Raw Pork (3.5 ounces)		Sausage (1.25 link)
287	potassium (MG)	339
4.3	niacin (MG)	6.3
0.38	Vitamin B6 (MG)	0.37
17	protein (G)	18
0.73	thiamin (MG)	0.35

However, raw pork does contain more Vitamin C and thiamin than sausage by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	324
0	sugar (G)	1.4
7.9	saturated fat (G)	9
0	trans fat (G)	0.1
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	10
0	Vitamin D (IU)	41
0	Vitamin E (MG)	0.25
14	calcium (MG)	13
0.88	iron (MG)	1.3
0.24	riboflavin (MG)	0.26
0.67	pantothenic acid (MG)	0.84
0.38	Vitamin B6 (MG)	0.37
5	folate (UG)	4
0.7	Vitamin B12 (UG)	0.9

0.978 | 0.978 | 4.09 Complete Comparison:
Sausage vs. Raw Pork

Spam

Similarity: > 95%

Spam is also high in protein, saturated fat and potassium. Also, spam contains more Vitamin C and Vitamin D than raw pork.

For 100 grams of raw pork and spam:

Raw Pork (3.5 ounces)		Spam (3.5 ounces)
287	potassium (MG)	564
4.3	niacin (MG)	3.2
0.38	Vitamin B6 (MG)	0.28
17	protein (G)	13
0.73	thiamin (MG)	0.26

However, raw pork does contain more calcium, thiamin, niacin, pantothenic acid and Vitamin B6 than spam by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	293
7.9	saturated fat (G)	8.9
0.7	Vitamin C (MG)	43
2	Vitamin A (UG)	0
0	Vitamin D (IU)	23
0	Vitamin E (MG)	0.24
14	calcium (MG)	0
0.88	iron (MG)	0.64
0.24	riboflavin (MG)	0.18
0.67	pantothenic acid (MG)	0
0.38	Vitamin B6 (MG)	0.28
5	folate (UG)	4
0.7	Vitamin B12 (UG)	0.61

0.975 | 0.975 | 3.75 Complete Comparison:
Spam vs. Raw Pork

vegan

There are quite a few vegan foods that offer similar nutritional benefits to raw pork. Hemp seeds, granola, peas, whole wheat bread and dijon mustard are all high in potassium, niacin, Vitamin B6, protein and or thiamin.

Hemp Seeds

Similarity: > 95%

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

For 100 grams of raw pork and hemp seeds:

Raw Pork (3.5 ounces)		Hemp Seeds (10 tbsps)
287	potassium (MG)	1200
4.3	niacin (MG)	9.2
0.38	Vitamin B6 (MG)	0.6
17	protein (G)	32
0.73	thiamin (MG)	1.3

However, raw pork does contain more pantothenic acid and Vitamin B12 than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	553
0	dietary fiber (G)	4
0	sugar (G)	1.5
7.9	saturated fat (G)	4.6
0.7	Vitamin C (MG)	0.5
2	Vitamin A (UG)	1
0	Vitamin E (MG)	0.8
14	calcium (MG)	70
0.88	iron (MG)	8
0.24	riboflavin (MG)	0.29
0.67	pantothenic acid (MG)	0
0.38	Vitamin B6 (MG)	0.6
5	folate (UG)	110
0.7	Vitamin B12 (UG)	0

0.976 | 0.976 | 9.61 Complete Comparison:
Hemp Seeds vs. Raw Pork

Granola

Similarity: > 95%

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

For 100 grams of raw pork and granola:

Raw Pork (3.5 ounces)		Granola (7/8 cup)
287	potassium (MG)	539
4.3	niacin (MG)	2.7
0.38	Vitamin B6 (MG)	0.37
17	protein (G)	14
0.73	thiamin (MG)	0.55

However, raw pork does contain more niacin and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	489
0	dietary fiber (G)	8.9
0	sugar (G)	20
7.9	saturated fat (G)	4
0	trans fat (G)	0.02
0.7	Vitamin C (MG)	1.2
2	Vitamin A (UG)	1
0	Vitamin E (MG)	11
14	calcium (MG)	76
0.88	iron (MG)	4
0.24	riboflavin (MG)	0.35
0.67	pantothenic acid (MG)	0.75
0.38	Vitamin B6 (MG)	0.37
5	folate (UG)	84
0.7	Vitamin B12 (UG)	0

0.971 | 0.971 | 7.62 Complete Comparison:
Granola vs. Raw Pork

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 calcium than raw pork.

For 100 grams of raw pork and peas:

Raw Pork (3.5 ounces)		Peas (3/4 cup)
287	potassium (MG)	244
4.3	niacin (MG)	2.1
0.38	Vitamin B6 (MG)	0.17
17	protein (G)	5.4
0.73	thiamin (MG)	0.27

However, raw pork does contain more protein, thiamin and riboflavin than peas by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	81
0	dietary fiber (G)	5.7
0	sugar (G)	5.7
7.9	saturated fat (G)	0.07
0.7	Vitamin C (MG)	40
2	Vitamin A (UG)	38
0	Vitamin E (MG)	0.13
14	calcium (MG)	25
0.88	iron (MG)	1.5
0.24	riboflavin (MG)	0.13
0.67	pantothenic acid (MG)	0.1
0.38	Vitamin B6 (MG)	0.17
5	folate (UG)	65
0.7	Vitamin B12 (UG)	0

0.97 | 0.97 | 3.03 Complete Comparison:
Peas vs. Raw Pork

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is also high in protein, potassium and niacin. Moreover, whole wheat bread contains more dietary fiber, Vitamin E, calcium and iron than raw pork.

For 100 grams of raw pork and whole wheat bread:

Raw Pork (3.5 ounces)		Whole Wheat Bread (3.5 ounces)
287	potassium (MG)	230
4.3	niacin (MG)	4
0.38	Vitamin B6 (MG)	0.26
17	protein (G)	13
0.73	thiamin (MG)	0.28

However, raw pork does contain more thiamin, riboflavin, Vitamin B6 and Vitamin B12 than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	265
0	dietary fiber (G)	7.4
0	sugar (G)	6.4
7.9	saturated fat (G)	0.87
0.7	Vitamin C (MG)	0.1
2	Vitamin A (UG)	0
0	Vitamin E (MG)	0.37
14	calcium (MG)	103
0.88	iron (MG)	2.5
0.24	riboflavin (MG)	0.13
0.67	pantothenic acid (MG)	0.34
0.38	Vitamin B6 (MG)	0.26
5	folate (UG)	75
0.7	Vitamin B12 (UG)	0

0.966 | 0.966 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Raw Pork

Dijon Mustard

Similarity: > 95%

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

For 100 grams of raw pork and dijon mustard:

Raw Pork (3.5 ounces)		Dijon Mustard (50 tsps)
287	potassium (MG)	738
4.3	niacin (MG)	4.7
0.38	Vitamin B6 (MG)	0.4
17	protein (G)	26
0.73	thiamin (MG)	0.81

However, raw pork does contain more Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	508
0	dietary fiber (G)	12
0	sugar (G)	6.8
7.9	saturated fat (G)	2
0.7	Vitamin C (MG)	7.1
2	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
14	calcium (MG)	266
0.88	iron (MG)	9.2
0.24	riboflavin (MG)	0.26
0.67	pantothenic acid (MG)	0.81
0.38	Vitamin B6 (MG)	0.4
5	folate (UG)	162
0.7	Vitamin B12 (UG)	0

0.964 | 0.964 | 10.48 Complete Comparison:
Dijon Mustard vs. Raw Pork

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 raw pork.

For 100 grams of raw pork and oats:

Raw Pork (3.5 ounces)		Oats (5/8 cup)
287	potassium (MG)	429
4.3	niacin (MG)	0.96
0.38	Vitamin B6 (MG)	0.12
17	protein (G)	17
0.73	thiamin (MG)	0.76

However, raw pork does contain more Vitamin C, riboflavin, niacin and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	389
0	dietary fiber (G)	11
7.9	saturated fat (G)	1.2
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	0
14	calcium (MG)	54
0.88	iron (MG)	4.7
0.24	riboflavin (MG)	0.14
0.67	pantothenic acid (MG)	1.3
0.38	Vitamin B6 (MG)	0.12
5	folate (UG)	56
0.7	Vitamin B12 (UG)	0

0.964 | 0.964 | 6.04 Complete Comparison:
Oats vs. Raw Pork

Similarity: > 95%

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

For 100 grams of raw pork and :

Raw Pork (3.5 ounces)		(5/8 cup)
287	potassium (MG)	287
4.3	niacin (MG)	3.6
0.38	Vitamin B6 (MG)	0.62
17	protein (G)	9.4
0.73	thiamin (MG)	0.39

A higher water content, is less nutritionally dense than raw pork. Raw pork does contain more Vitamin C and Vitamin B12 than by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	365
0	dietary fiber (G)	7.3
0	sugar (G)	0.64
7.9	saturated fat (G)	0.67
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	11
0	Vitamin E (MG)	0.49
14	calcium (MG)	7
0.88	iron (MG)	2.7
0.24	riboflavin (MG)	0.2
0.67	pantothenic acid (MG)	0.42
0.38	Vitamin B6 (MG)	0.62
5	folate (UG)	19
0.7	Vitamin B12 (UG)	0

0.961 | 0.961 | 0 Complete Comparison:
vs. Raw Pork

Walnut

Similarity: > 95%

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

For 100 grams of raw pork and walnut:

Raw Pork (3.5 ounces)		Walnut (7/8 cup)
287	potassium (MG)	441
4.3	niacin (MG)	1.1
0.38	Vitamin B6 (MG)	0.54
17	protein (G)	15
0.73	thiamin (MG)	0.34

However, raw pork does contain more thiamin, riboflavin, niacin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	654
0	dietary fiber (G)	6.7
0	sugar (G)	2.6
7.9	saturated fat (G)	6.1
0.7	Vitamin C (MG)	1.3
2	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
14	calcium (MG)	98
0.88	iron (MG)	2.9
0.24	riboflavin (MG)	0.15
0.67	pantothenic acid (MG)	0.57
0.38	Vitamin B6 (MG)	0.54
5	folate (UG)	98
0.7	Vitamin B12 (UG)	0

0.958 | 0.958 | 6.28 Complete Comparison:
Walnut vs. Raw Pork

Soy Flour

Similarity: > 95%

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

For 100 grams of raw pork and soy flour:

Raw Pork (3.5 ounces)		Soy Flour (1.25 cup)
287	potassium (MG)	2090
4.3	niacin (MG)	3
0.38	Vitamin B6 (MG)	1.1
17	protein (G)	50
0.73	thiamin (MG)	1.1

However, raw pork does contain more Vitamin C, niacin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	372
0	dietary fiber (G)	16
0	sugar (G)	9.3
7.9	saturated fat (G)	1.3
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	2
0	Vitamin E (MG)	0.55
14	calcium (MG)	285
0.88	iron (MG)	8.2
0.24	riboflavin (MG)	0.28
0.67	pantothenic acid (MG)	1.6
0.38	Vitamin B6 (MG)	1.1
5	folate (UG)	289
0.7	Vitamin B12 (UG)	0

0.955 | 0.955 | 11.51 Complete Comparison:
Soy Flour vs. Raw Pork

Sprouted Peas

Similarity: > 95%

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

For 100 grams of raw pork and sprouted peas:

Raw Pork (3.5 ounces)		Sprouted Peas (7/8 cup)
287	potassium (MG)	381
4.3	niacin (MG)	3.1
0.38	Vitamin B6 (MG)	0.27
17	protein (G)	8.8
0.73	thiamin (MG)	0.23

However, raw pork does contain more thiamin, riboflavin, niacin and Vitamin B6 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	124
7.9	saturated fat (G)	0.12
0.7	Vitamin C (MG)	10
2	Vitamin A (UG)	0
14	calcium (MG)	36
0.88	iron (MG)	2.3
0.24	riboflavin (MG)	0.16
0.67	pantothenic acid (MG)	1
0.38	Vitamin B6 (MG)	0.27
5	folate (UG)	144
0.7	Vitamin B12 (UG)	0

0.955 | 0.955 | 2.96 Complete Comparison:
Sprouted Peas vs. Raw Pork

Barley

Similarity: > 95%

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

For 100 grams of raw pork and barley:

Raw Pork (3.5 ounces)		Barley (1/2 cup)
287	potassium (MG)	280
4.3	niacin (MG)	4.6
0.38	Vitamin B6 (MG)	0.26
17	protein (G)	9.9
0.73	thiamin (MG)	0.19

However, raw pork does contain more Vitamin C, thiamin, riboflavin and Vitamin B6 than barley by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	352
0	dietary fiber (G)	16
0	sugar (G)	0.8
7.9	saturated fat (G)	0.24
0.7	Vitamin C (MG)	0
2	Vitamin A (UG)	1
0	Vitamin E (MG)	0.02
14	calcium (MG)	29
0.88	iron (MG)	2.5
0.24	riboflavin (MG)	0.11
0.67	pantothenic acid (MG)	0.28
0.38	Vitamin B6 (MG)	0.26
5	folate (UG)	23
0.7	Vitamin B12 (UG)	0

0.954 | 0.954 | 4.82 Complete Comparison:
Barley vs. Raw Pork

Brazil Nut

Similarity: > 95%

Brazil nut is high in many of the same nutrients as raw pork, including protein, saturated fat, potassium and thiamin. Moreover, brazil nut contains more dietary fiber, Vitamin C, Vitamin E and calcium than raw pork.

For 100 grams of raw pork and brazil nut:

Raw Pork (3.5 ounces)		Brazil Nut (3/4 cup)
287	potassium (MG)	659
4.3	niacin (MG)	0.3
0.38	Vitamin B6 (MG)	0.1
17	protein (G)	14
0.73	thiamin (MG)	0.62

However, raw pork does contain more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12 than brazil nut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	659
0	dietary fiber (G)	7.5
0	sugar (G)	2.3
7.9	saturated fat (G)	16
0.7	Vitamin C (MG)	0.7
2	Vitamin A (UG)	0
0	Vitamin E (MG)	5.7
14	calcium (MG)	160
0.88	iron (MG)	2.4
0.24	riboflavin (MG)	0.04
0.67	pantothenic acid (MG)	0.18
0.38	Vitamin B6 (MG)	0.1
5	folate (UG)	22
0.7	Vitamin B12 (UG)	0

0.953 | 0.953 | 7.9 Complete Comparison:
Brazil Nut vs. Raw Pork

Pecan

Similarity: > 95%

Pecan is high in many of the same nutrients as raw pork, including protein, saturated fat, potassium and thiamin. Moreover, pecan contains more dietary fiber, Vitamin E, calcium and iron than raw pork.

For 100 grams of raw pork and pecan:

Raw Pork (3.5 ounces)		Pecan (7/8 cup)
287	potassium (MG)	410
4.3	niacin (MG)	1.2
0.38	Vitamin B6 (MG)	0.21
17	protein (G)	9.2
0.73	thiamin (MG)	0.66

However, raw pork does contain more riboflavin, niacin, Vitamin B6 and Vitamin B12 than pecan by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	691
0	dietary fiber (G)	9.6
0	sugar (G)	4
7.9	saturated fat (G)	6.2
0.7	Vitamin C (MG)	1.1
2	Vitamin A (UG)	3
0	Vitamin E (MG)	1.4
14	calcium (MG)	70
0.88	iron (MG)	2.5
0.24	riboflavin (MG)	0.13
0.67	pantothenic acid (MG)	0.86
0.38	Vitamin B6 (MG)	0.21
5	folate (UG)	22
0.7	Vitamin B12 (UG)	0

0.952 | 0.952 | 6.12 Complete Comparison:
Pecan vs. Raw Pork

Mung Bean

Similarity: > 95%

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

For 100 grams of raw pork and mung bean:

Raw Pork (3.5 ounces)		Mung Bean (1/2 cup)
287	potassium (MG)	1246
4.3	niacin (MG)	2.3
0.38	Vitamin B6 (MG)	0.38
17	protein (G)	24
0.73	thiamin (MG)	0.62

However, raw pork does contain more niacin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	347
0	dietary fiber (G)	16
0	sugar (G)	6.6
7.9	saturated fat (G)	0.35
0.7	Vitamin C (MG)	4.8
2	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
14	calcium (MG)	132
0.88	iron (MG)	6.7
0.24	riboflavin (MG)	0.23
0.67	pantothenic acid (MG)	1.9
0.38	Vitamin B6 (MG)	0.38
5	folate (UG)	625
0.7	Vitamin B12 (UG)	0

0.952 | 0.952 | 7.63 Complete Comparison:
Mung Bean vs. Raw Pork

Pine Nut

Similarity: > 95%

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

For 100 grams of raw pork and pine nut:

Raw Pork (3.5 ounces)		Pine Nut (3/4 cup)
287	potassium (MG)	597
4.3	niacin (MG)	4.4
0.38	Vitamin B6 (MG)	0.09
17	protein (G)	14
0.73	thiamin (MG)	0.36

However, raw pork does contain more Vitamin B6 and Vitamin B12 than pine nut by weight.

Here is a comparison of the rest of nutrients:

263	calories (KCAL)	673
0	dietary fiber (G)	3.7
0	sugar (G)	3.6
7.9	saturated fat (G)	4.9
0.7	Vitamin C (MG)	0.8
2	Vitamin A (UG)	1
0	Vitamin E (MG)	9.3
14	calcium (MG)	16
0.88	iron (MG)	5.5
0.24	riboflavin (MG)	0.23
0.67	pantothenic acid (MG)	0.31
0.38	Vitamin B6 (MG)	0.09
5	folate (UG)	34
0.7	Vitamin B12 (UG)	0

0.951 | 0.951 | 8.15 Complete Comparison:
Pine Nut vs. Raw Pork

Other Nutritional Substitutes

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