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  6. Pork vs. Walnut

Pork vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between Pork and Walnut?

  • Pork is higher in Selenium, Vitamin B1, Vitamin B12, and Vitamin B3, yet Walnut is higher in Copper, Manganese, Magnesium, Fiber, and Iron.
  • Walnut's daily need coverage for Copper is 168% more.
  • The amount of Cholesterol in Walnut is lower.

We used Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Nuts, walnuts, english types in this article.

Infographic

Pork vs Walnut 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
Pork
1
:
9
Walnut
Walnut
Contains more Selenium +824.5%
Contains more Calcium +415.8%
Contains more Iron +234.5%
Contains more Magnesium +464.3%
Contains more Phosphorus +40.7%
Contains less Sodium -96.8%
Contains more Zinc +29.3%
Contains more Copper +2072.6%
Contains more Manganese +37833.3%
Equal in Potassium - 441
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Selenium +824.5%
Contains more Calcium +415.8%
Contains more Iron +234.5%
Contains more Magnesium +464.3%
Contains more Phosphorus +40.7%
Contains less Sodium -96.8%
Contains more Zinc +29.3%
Contains more Copper +2072.6%
Contains more Manganese +37833.3%
Equal in Potassium - 441

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
Pork
6
:
6
Walnut
Walnut
Contains more Vitamin D +∞%
Contains more Vitamin B1 +157.2%
Contains more Vitamin B2 +114%
Contains more Vitamin B3 +347.7%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +185.7%
Contains more Vitamin E +141.4%
Contains more Vitamin C +116.7%
Contains more Vitamin B6 +15.7%
Contains more Folate +1860%
Contains more Vitamin K +∞%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +157.2%
Contains more Vitamin B2 +114%
Contains more Vitamin B3 +347.7%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +185.7%
Contains more Vitamin E +141.4%
Contains more Vitamin C +116.7%
Contains more Vitamin B6 +15.7%
Contains more Folate +1860%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
:
3
Walnut
Walnut
Contains more Protein +79.4%
Contains more Water +1321.9%
Contains more Fats +368.5%
Contains more Carbs +∞%
Contains more Other +100%
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +79.4%
Contains more Water +1321.9%
Contains more Fats +368.5%
Contains more Carbs +∞%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
:
2
Walnut
Walnut
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +44.3%
Contains more Polyunsaturated fat +3831.2%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +44.3%
Contains more Polyunsaturated fat +3831.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Walnut Opinion
Net carbs 0g 7.01g Walnut
Protein 27.32g 15.23g Pork
Fats 13.92g 65.21g Walnut
Carbs 0g 13.71g Walnut
Calories 242kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0g 2.61g Pork
Fiber 0g 6.7g Walnut
Calcium 19mg 98mg Walnut
Iron 0.87mg 2.91mg Walnut
Magnesium 28mg 158mg Walnut
Phosphorus 246mg 346mg Walnut
Potassium 423mg 441mg Walnut
Sodium 62mg 2mg Walnut
Zinc 2.39mg 3.09mg Walnut
Copper 0.073mg 1.586mg Walnut
Manganese 0.009mg 3.414mg Walnut
Selenium 45.3µg 4.9µg Pork
Vitamin A 7IU 20IU Walnut
Vitamin A RAE 2µg 1µg Pork
Vitamin E 0.29mg 0.7mg Walnut
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 1.3mg Walnut
Vitamin B1 0.877mg 0.341mg Pork
Vitamin B2 0.321mg 0.15mg Pork
Vitamin B3 5.037mg 1.125mg Pork
Vitamin B5 0.698mg 0.57mg Pork
Vitamin B6 0.464mg 0.537mg Walnut
Folate 5µg 98µg Walnut
Vitamin B12 0.7µg 0µg Pork
Vitamin K 0µg 2.7µg Walnut
Tryptophan 0.338mg 0.17mg Pork
Threonine 1.234mg 0.596mg Pork
Isoleucine 1.26mg 0.625mg Pork
Leucine 2.177mg 1.17mg Pork
Lysine 2.446mg 0.424mg Pork
Methionine 0.712mg 0.236mg Pork
Phenylalanine 1.086mg 0.711mg Pork
Valine 1.473mg 0.753mg Pork
Histidine 1.067mg 0.391mg Pork
Cholesterol 80mg 0mg Walnut
Saturated Fat 5.23g 6.126g Pork
Monounsaturated Fat 6.19g 8.933g Walnut
Polyunsaturated fat 1.2g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
Minerals Daily Need Coverage Score
55%
Pork
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 80mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 0.896g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $4.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.