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Pork jowl vs. Avocado — In-Depth Nutrition Comparison

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Important differences between pork jowl and avocadoes

  • Pork jowl has more vitamin B12, vitamin B1, and vitamin B3; however, avocadoes have more fiber, vitamin B5, folate, copper, and vitamin B6.
  • Pork jowl's daily need coverage for saturated fat is 116% more.
  • Avocadoes are lower in cholesterol.
  • Avocadoes have a higher glycemic index than pork jowl.

The food varieties used in the comparison are Pork, fresh, variety meats, and by-products, jowl, raw and Avocados, raw, all commercial varieties.

Infographic

Pork jowl vs Avocado infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +65.4%
Contains more SeleniumSelenium +275%
Contains more MagnesiumMagnesium +866.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +227.7%
Contains more IronIron +31%
Contains more CopperCopper +375%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +2740%

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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +476.1%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B3Vitamin B3 +160.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +613.8%
Contains more Vitamin B5Vitamin B5 +455.6%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more FolateFolate +8000%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pork jowl Avocado DV% diff.
Saturated fat 25.26g 2.126g 105%
Fats 69.61g 14.66g 85%
Monounsaturated fat 32.89g 9.799g 58%
Polyunsaturated fat 8.11g 1.816g 42%
Vitamin B12 0.82µg 0µg 34%
Cholesterol 90mg 0mg 30%
Vitamin B1 0.386mg 0.067mg 27%
Fiber 0g 6.7g 27%
Calories 655kcal 160kcal 25%
Vitamin B5 0.25mg 1.389mg 23%
Folate 1µg 81µg 20%
Vitamin K 21µg 18%
Copper 0.04mg 0.19mg 17%
Vitamin B3 4.535mg 1.738mg 17%
Vitamin B6 0.09mg 0.257mg 13%
Vitamin E 0.29mg 2.07mg 12%
Vitamin C 0mg 10mg 11%
Potassium 148mg 485mg 10%
Protein 6.38g 2g 9%
Vitamin B2 0.236mg 0.13mg 8%
Manganese 0.005mg 0.142mg 6%
Magnesium 3mg 29mg 6%
Phosphorus 86mg 52mg 5%
Choline 14.2mg 3%
Carbs 0g 8.53g 3%
Selenium 1.5µg 0.4µg 2%
Zinc 0.84mg 0.64mg 2%
Iron 0.42mg 0.55mg 2%
Sodium 25mg 7mg 1%
Calcium 4mg 12mg 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.021mg 0.025mg 0%
Threonine 0.21mg 0.073mg 0%
Isoleucine 0.168mg 0.084mg 0%
Leucine 0.446mg 0.143mg 0%
Lysine 0.528mg 0.132mg 0%
Methionine 0.095mg 0.038mg 0%
Phenylalanine 0.239mg 0.097mg 0%
Valine 0.305mg 0.107mg 0%
Histidine 0.072mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +219%
Contains more FatsFats +374.8%
Contains more OtherOther +15.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +230%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Mono. FatMonounsaturated fat +235.6%
Contains more Poly. FatPolyunsaturated fat +346.6%
Contains less Sat. FatSaturated fat -91.6%

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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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.