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  6. Almond vs. Pork

Almond vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between Almond and Pork

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Fiber, Iron, and Phosphorus, while Pork has more Selenium, and Vitamin B1.
  • Almond covers your daily need of Vitamin E 169% more than Pork.

These are the specific foods used in this comparison Nuts, almonds and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Almond vs Pork infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
9
:
1
Pork
Pork
Contains more Calcium +1315.8%
Contains more Iron +326.4%
Contains more Magnesium +864.3%
Contains more Phosphorus +95.5%
Contains more Potassium +73.3%
Contains less Sodium -98.4%
Contains more Zinc +30.5%
Contains more Copper +1312.3%
Contains more Manganese +24111.1%
Contains more Selenium +1004.9%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +1315.8%
Contains more Iron +326.4%
Contains more Magnesium +864.3%
Contains more Phosphorus +95.5%
Contains more Potassium +73.3%
Contains less Sodium -98.4%
Contains more Zinc +30.5%
Contains more Copper +1312.3%
Contains more Manganese +24111.1%
Contains more Selenium +1004.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
3
:
8
Pork
Pork
Contains more Vitamin E +8737.9%
Contains more Vitamin B2 +254.5%
Contains more Folate +780%
Contains more Vitamin A +250%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +327.8%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B5 +48.2%
Contains more Vitamin B6 +238.7%
Contains more Vitamin B12 +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin E +8737.9%
Contains more Vitamin B2 +254.5%
Contains more Folate +780%
Contains more Vitamin A +250%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +327.8%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B5 +48.2%
Contains more Vitamin B6 +238.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Pork
Pork
Contains more Fats +258.7%
Contains more Carbs +∞%
Contains more Other +232.6%
Contains more Protein +29.2%
Contains more Water +1212.2%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Fats +258.7%
Contains more Carbs +∞%
Contains more Other +232.6%
Contains more Protein +29.2%
Contains more Water +1212.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
3
:
0
Pork
Pork
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +409.7%
Contains more Polyunsaturated fat +927.4%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -27.3%
Contains more Monounsaturated Fat +409.7%
Contains more Polyunsaturated fat +927.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Pork
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Almond Pork Opinion
Net carbs 9.05g 0g Almond
Protein 21.15g 27.32g Pork
Fats 49.93g 13.92g Almond
Carbs 21.55g 0g Almond
Calories 579kcal 242kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0g Pork
Fiber 12.5g 0g Almond
Calcium 269mg 19mg Almond
Iron 3.71mg 0.87mg Almond
Magnesium 270mg 28mg Almond
Phosphorus 481mg 246mg Almond
Potassium 733mg 423mg Almond
Sodium 1mg 62mg Almond
Zinc 3.12mg 2.39mg Almond
Copper 1.031mg 0.073mg Almond
Manganese 2.179mg 0.009mg Almond
Selenium 4.1µg 45.3µg Pork
Vitamin A 2IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 25.63mg 0.29mg Almond
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.205mg 0.877mg Pork
Vitamin B2 1.138mg 0.321mg Almond
Vitamin B3 3.618mg 5.037mg Pork
Vitamin B5 0.471mg 0.698mg Pork
Vitamin B6 0.137mg 0.464mg Pork
Folate 44µg 5µg Almond
Vitamin B12 0µg 0.7µg Pork
Tryptophan 0.211mg 0.338mg Pork
Threonine 0.601mg 1.234mg Pork
Isoleucine 0.751mg 1.26mg Pork
Leucine 1.473mg 2.177mg Pork
Lysine 0.568mg 2.446mg Pork
Methionine 0.157mg 0.712mg Pork
Phenylalanine 1.132mg 1.086mg Almond
Valine 0.855mg 1.473mg Pork
Histidine 0.539mg 1.067mg Pork
Cholesterol 0mg 80mg Almond
Trans Fat 0.015g Pork
Saturated Fat 3.802g 5.23g Almond
Monounsaturated Fat 31.551g 6.19g Almond
Polyunsaturated fat 12.329g 1.2g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
56%
Pork
Minerals Daily Need Coverage Score
142%
Almond
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 1.428g)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.