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Pork vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between Pork and Almonds

  • Pork has more Selenium, and Vitamin B1, while Almonds has more Vitamin E, Copper, Manganese, Vitamin B2, Magnesium, Fiber, Iron, and Phosphorus.
  • Almonds covers your daily need of Vitamin E 169% more than Pork.
  • Pork contains 11 times more Selenium than Almonds. While Pork contains 45.3µg of Selenium, Almonds contain only 4.1µg.

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

Infographic

Pork vs Almonds 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.
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%
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%
Contains more SeleniumSelenium +1004.9%
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%

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.
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%
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%
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%
Contains more Vitamin EVitamin E +8737.9%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more FolateFolate +780%
~equal in Vitamin K ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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.
Pork Almonds
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 Pork Almonds Opinion
Calories 242kcal 579kcal Almonds
Protein 27.32g 21.15g Pork
Fats 13.92g 49.93g Almonds
Vitamin C 0.6mg 0mg Pork
Net carbs 0g 9.05g Almonds
Carbs 0g 21.55g Almonds
Cholesterol 80mg 0mg Almonds
Vitamin D 53IU 0IU Pork
Magnesium 28mg 270mg Almonds
Calcium 19mg 269mg Almonds
Potassium 423mg 733mg Almonds
Iron 0.87mg 3.71mg Almonds
Sugar 0g 4.35g Pork
Fiber 0g 12.5g Almonds
Copper 0.073mg 1.031mg Almonds
Zinc 2.39mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 246mg 481mg Almonds
Sodium 62mg 1mg Almonds
Vitamin A 7IU 2IU Pork
Vitamin A 2µg 0µg Pork
Vitamin E 0.29mg 25.63mg Almonds
Vitamin D 1.3µg 0µg Pork
Manganese 0.009mg 2.179mg Almonds
Selenium 45.3µg 4.1µg Pork
Vitamin B1 0.877mg 0.205mg Pork
Vitamin B2 0.321mg 1.138mg Almonds
Vitamin B3 5.037mg 3.618mg Pork
Vitamin B5 0.698mg 0.471mg Pork
Vitamin B6 0.464mg 0.137mg Pork
Vitamin B12 0.7µg 0µg Pork
Folate 5µg 44µg Almonds
Trans Fat 0.015g Pork
Choline 93.9mg 52.1mg Pork
Saturated Fat 5.23g 3.802g Almonds
Monounsaturated Fat 6.19g 31.551g Almonds
Polyunsaturated fat 1.2g 12.329g Almonds
Tryptophan 0.338mg 0.211mg Pork
Threonine 1.234mg 0.601mg Pork
Isoleucine 1.26mg 0.751mg Pork
Leucine 2.177mg 1.473mg Pork
Lysine 2.446mg 0.568mg Pork
Methionine 0.712mg 0.157mg Pork
Phenylalanine 1.086mg 1.132mg Almonds
Valine 1.473mg 0.855mg Pork
Histidine 1.067mg 0.539mg 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
Pork Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Pork
78%
Almonds
Minerals Daily Need Coverage Score
55%
Pork
142%
Almonds

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