Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almonds vs. Pork — In-Depth Nutrition Comparison

Compare

Summary of differences between Almonds and Pork

  • Almonds have more Vitamin E, Copper, Manganese, Vitamin B2, Magnesium, Fiber, Iron, and Phosphorus, while Pork have more Selenium, and Vitamin B1.
  • Almonds 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

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Pork
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 AVitamin A +250%
Contains more Vitamin DVitamin D +∞%
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 +∞%
Contains more CholineCholine +80.2%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +258.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +232.6%
Contains more ProteinProtein +29.2%
Contains more WaterWater +1212.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Pork
0
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated Fat -27.3%
Contains more Mono. FatMonounsaturated Fat +409.7%
Contains more Poly. FatPolyunsaturated 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.
Almonds Pork
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Almonds Pork Opinion
Calories 579kcal 242kcal Almonds
Protein 21.15g 27.32g Pork
Fats 49.93g 13.92g Almonds
Vitamin C 0mg 0.6mg Pork
Net carbs 9.05g 0g Almonds
Carbs 21.55g 0g Almonds
Cholesterol 0mg 80mg Almonds
Vitamin D 0IU 53IU Pork
Magnesium 270mg 28mg Almonds
Calcium 269mg 19mg Almonds
Potassium 733mg 423mg Almonds
Iron 3.71mg 0.87mg Almonds
Sugar 4.35g 0g Pork
Fiber 12.5g 0g Almonds
Copper 1.031mg 0.073mg Almonds
Zinc 3.12mg 2.39mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 246mg Almonds
Sodium 1mg 62mg Almonds
Vitamin A 2IU 7IU Pork
Vitamin A 0µg 2µg Pork
Vitamin E 25.63mg 0.29mg Almonds
Vitamin D 0µg 1.3µg Pork
Manganese 2.179mg 0.009mg Almonds
Selenium 4.1µg 45.3µg Pork
Vitamin B1 0.205mg 0.877mg Pork
Vitamin B2 1.138mg 0.321mg Almonds
Vitamin B3 3.618mg 5.037mg Pork
Vitamin B5 0.471mg 0.698mg Pork
Vitamin B6 0.137mg 0.464mg Pork
Vitamin B12 0µg 0.7µg Pork
Folate 44µg 5µg Almonds
Trans Fat 0.015g Pork
Choline 52.1mg 93.9mg Pork
Saturated Fat 3.802g 5.23g Almonds
Monounsaturated Fat 31.551g 6.19g Almonds
Polyunsaturated fat 12.329g 1.2g Almonds
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 Almonds
Valine 0.855mg 1.473mg Pork
Histidine 0.539mg 1.067mg Pork
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

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

People also compare

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
78%
Almonds
56%
Pork
Minerals Daily Need Coverage Score
142%
Almonds
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 is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 1.428g)
Which food is richer in minerals?
Almonds
Almonds 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. Almonds - 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.