Almonds vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between almonds and pork

Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, iron, and phosphorus, while pork has more selenium and vitamin B1.
Almonds cover your daily need for 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.

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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.

Almonds

Pork

Contains more MagnesiumMagnesium	+864.3%
Contains more CalciumCalcium	+1315.8%
Contains more PotassiumPotassium	+73.3%
Contains more IronIron	+326.4%
Contains more CopperCopper	+1312.3%
Contains more ZincZinc	+30.5%
Contains more PhosphorusPhosphorus	+95.5%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+24111.1%

Contains more SeleniumSelenium

+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.

Almonds

Pork

Contains more Vitamin EVitamin E	+8737.9%
Contains more Vitamin B2Vitamin B2	+254.5%
Contains more FolateFolate	+780%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+327.8%
Contains more Vitamin B3Vitamin B3	+39.2%
Contains more Vitamin B5Vitamin B5	+48.2%
Contains more Vitamin B6Vitamin B6	+238.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	0.29mg	169%
Copper	1.031mg	0.073mg	106%
Manganese	2.179mg	0.009mg	94%
Selenium	4.1µg	45.3µg	75%
Polyunsaturated fat	12.329g	1.2g	74%
Vitamin B2	1.138mg	0.321mg	63%
Monounsaturated fat	31.551g	6.19g	63%
Magnesium	270mg	28mg	58%
Vitamin B1	0.205mg	0.877mg	56%
Fats	49.93g	13.92g	55%
Fiber	12.5g	0g	50%
Iron	3.71mg	0.87mg	36%
Phosphorus	481mg	246mg	34%
Vitamin B12	0µg	0.7µg	29%
Cholesterol	0mg	80mg	27%
Calcium	269mg	19mg	25%
Vitamin B6	0.137mg	0.464mg	25%
Calories	579kcal	242kcal	17%
Protein	21.15g	27.32g	12%
Folate	44µg	5µg	10%
Potassium	733mg	423mg	9%
Vitamin B3	3.618mg	5.037mg	9%
Choline	52.1mg	93.9mg	8%
Carbs	21.55g	0g	7%
Vitamin D*	0 IU	53 IU	7%
Vitamin D	0µg	1.3µg	7%
Zinc	3.12mg	2.39mg	7%
Saturated fat	3.802g	5.23g	6%
Vitamin B5	0.471mg	0.698mg	5%
Sodium	1mg	62mg	3%
Vitamin C	0mg	0.6mg	1%
Protein per 100 calories	3.7g	11g	N/A
Calories per 10 g protein	274kcal	89kcal	N/A
Weight per 100 calories	17g	41g	N/A
Unsaturated / Saturated Fat ratio	12	1.4	N/A
Net carbs	9.05g	0g	N/A
Sugar	4.35g	0g	N/A
Starch	0.72g		0%
Vitamin A	0µg	2µg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.338mg	0%
Threonine	0.601mg	1.234mg	0%
Isoleucine	0.751mg	1.26mg	0%
Leucine	1.473mg	2.177mg	0%
Lysine	0.568mg	2.446mg	0%
Methionine	0.157mg	0.712mg	0%
Phenylalanine	1.132mg	1.086mg	0%
Valine	0.855mg	1.473mg	0%
Histidine	0.539mg	1.067mg	0%
Fructose	0.11g		0%
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A