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Cashew vs. Pork — In-Depth Nutrition Comparison

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How are cashew and pork different?

  • Cashew is higher in copper, iron, manganese, magnesium, phosphorus, zinc, and vitamin K; however, pork is richer in selenium, vitamin B1, and vitamin B12.
  • Daily need coverage for copper for cashew is 236% higher.
  • Pork has a lower glycemic index (0) than cashew (25).

Nuts, cashew nuts, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled are the varieties used in this article.

Infographic

Cashew 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.
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Pork
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 +942.9%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +56%
Contains more IronIron +667.8%
Contains more CopperCopper +2906.8%
Contains more ZincZinc +141.8%
Contains more PhosphorusPhosphorus +141.1%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +18288.9%
Contains more SeleniumSelenium +127.6%

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.
Cashew
Cashew
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Pork
Pork
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin EVitamin E +210.3%
Contains more Vitamin B5Vitamin B5 +23.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +107.3%
Contains more Vitamin B2Vitamin B2 +453.4%
Contains more Vitamin B3Vitamin B3 +374.3%
Contains more Vitamin B6Vitamin B6 +11.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cashew Pork DV% diff.
Copper 2.195mg 0.073mg 236%
Iron 6.68mg 0.87mg 73%
Manganese 1.655mg 0.009mg 72%
Magnesium 292mg 28mg 63%
Phosphorus 593mg 246mg 50%
Fats 43.85g 13.92g 46%
Selenium 19.9µg 45.3µg 46%
Monounsaturated fat 23.797g 6.19g 44%
Polyunsaturated fat 7.845g 1.2g 44%
Vitamin B1 0.423mg 0.877mg 38%
Zinc 5.78mg 2.39mg 31%
Vitamin B12 0µg 0.7µg 29%
Vitamin K 34.1µg 0µg 28%
Cholesterol 0mg 80mg 27%
Vitamin B3 1.062mg 5.037mg 25%
Vitamin B2 0.058mg 0.321mg 20%
Protein 18.22g 27.32g 18%
Choline 93.9mg 17%
Calories 553kcal 242kcal 16%
Fiber 3.3g 0g 13%
Saturated fat 7.783g 5.23g 12%
Carbs 30.19g 0g 10%
Starch 23.49g 10%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Potassium 660mg 423mg 7%
Folate 25µg 5µg 5%
Vitamin E 0.9mg 0.29mg 4%
Vitamin B6 0.417mg 0.464mg 4%
Vitamin B5 0.864mg 0.698mg 3%
Calcium 37mg 19mg 2%
Sodium 12mg 62mg 2%
Protein per 100 calories 3.3g 11g N/A
Calories per 10 g protein 304kcal 89kcal N/A
Weight per 100 calories 18g 41g N/A
Unsaturated / Saturated Fat ratio 4.1 1.4 N/A
Vitamin C 0.5mg 0.6mg 0%
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.287mg 0.338mg 0%
Threonine 0.688mg 1.234mg 0%
Isoleucine 0.789mg 1.26mg 0%
Leucine 1.472mg 2.177mg 0%
Lysine 0.928mg 2.446mg 0%
Methionine 0.362mg 0.712mg 0%
Phenylalanine 0.951mg 1.086mg 0%
Valine 1.094mg 1.473mg 0%
Histidine 0.456mg 1.067mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Pork
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 +215%
Contains more CarbsCarbs +∞%
Contains more OtherOther +185.4%
Contains more ProteinProtein +49.9%
Contains more WaterWater +1012.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Pork
Pork
1
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 more Mono. FatMonounsaturated fat +284.4%
Contains more Poly. FatPolyunsaturated fat +553.8%
Contains less Sat. FatSaturated fat -32.8%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.