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Pork vs. Brazil nut — In-Depth Nutrition Comparison

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Significant differences between Pork and Brazil nut

  • Pork has more Vitamin B3, and Vitamin B12, however, Brazil nut is richer in Selenium, Copper, Magnesium, Phosphorus, Manganese, Vitamin E , and Fiber.
  • Brazil nut covers your daily Selenium needs 3403% more than Pork.
  • Pork contains less Saturated Fat.

Specific food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Nuts, brazilnuts, dried, unblanched.

Infographic

Pork vs Brazil nut 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.
Pork
0
:
Contains more Calcium +742.1%
Contains more Iron +179.3%
Contains more Magnesium +1242.9%
Contains more Phosphorus +194.7%
Contains more Potassium +55.8%
Contains less Sodium -95.2%
Contains more Zinc +69.9%
Contains more Copper +2287.7%
Contains more Manganese +13488.9%
Contains more Selenium +4131.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +742.1%
Contains more Iron +179.3%
Contains more Magnesium +1242.9%
Contains more Phosphorus +194.7%
Contains more Potassium +55.8%
Contains less Sodium -95.2%
Contains more Zinc +69.9%
Contains more Copper +2287.7%
Contains more Manganese +13488.9%
Contains more Selenium +4131.8%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +817.1%
Contains more Vitamin B3 +1607.5%
Contains more Vitamin B5 +279.3%
Contains more Vitamin B6 +359.4%
Contains more Vitamin B12 +∞%
Contains more Choline +226%
Contains more Vitamin E +1848.3%
Contains more Vitamin C +16.7%
Contains more Folate +340%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 52% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 16% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +42.1%
Contains more Vitamin B2 +817.1%
Contains more Vitamin B3 +1607.5%
Contains more Vitamin B5 +279.3%
Contains more Vitamin B6 +359.4%
Contains more Vitamin B12 +∞%
Contains more Choline +226%
Contains more Vitamin E +1848.3%
Contains more Vitamin C +16.7%
Contains more Folate +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +90.8%
Contains more Water +1592.1%
Contains more Fats +382%
Contains more Carbs +∞%
Contains more Other +284.3%
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Protein +90.8%
Contains more Water +1592.1%
Contains more Fats +382%
Contains more Carbs +∞%
Contains more Other +284.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +285.8%
Contains more Polyunsaturated fat +1933.3%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +285.8%
Contains more Polyunsaturated fat +1933.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Brazil nut Opinion
Net carbs 0g 4.24g Brazil nut
Protein 27.32g 14.32g Pork
Fats 13.92g 67.1g Brazil nut
Carbs 0g 11.74g Brazil nut
Calories 242kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0g 2.33g Pork
Fiber 0g 7.5g Brazil nut
Calcium 19mg 160mg Brazil nut
Iron 0.87mg 2.43mg Brazil nut
Magnesium 28mg 376mg Brazil nut
Phosphorus 246mg 725mg Brazil nut
Potassium 423mg 659mg Brazil nut
Sodium 62mg 3mg Brazil nut
Zinc 2.39mg 4.06mg Brazil nut
Copper 0.073mg 1.743mg Brazil nut
Manganese 0.009mg 1.223mg Brazil nut
Selenium 45.3µg 1917µg Brazil nut
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 5.65mg Brazil nut
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 0.7mg Brazil nut
Vitamin B1 0.877mg 0.617mg Pork
Vitamin B2 0.321mg 0.035mg Pork
Vitamin B3 5.037mg 0.295mg Pork
Vitamin B5 0.698mg 0.184mg Pork
Vitamin B6 0.464mg 0.101mg Pork
Folate 5µg 22µg Brazil nut
Vitamin B12 0.7µg 0µg Pork
Choline 93.9mg 28.8mg Pork
Tryptophan 0.338mg 0.135mg Pork
Threonine 1.234mg 0.365mg Pork
Isoleucine 1.26mg 0.518mg Pork
Leucine 2.177mg 1.19mg Pork
Lysine 2.446mg 0.49mg Pork
Methionine 0.712mg 1.124mg Brazil nut
Phenylalanine 1.086mg 0.639mg Pork
Valine 1.473mg 0.76mg Pork
Histidine 1.067mg 0.409mg Pork
Cholesterol 80mg 0mg Brazil nut
Saturated Fat 5.23g 16.134g Pork
Monounsaturated Fat 6.19g 23.879g Brazil nut
Polyunsaturated fat 1.2g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
27%
Brazil nut
Minerals Daily Need Coverage Score
55%
Pork
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 10.904g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 10)
Which food is cheaper?
Pork
Pork is cheaper (difference - $2.6)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 80mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.