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  6. Walnut vs. Pork Meat

Walnut vs. Pork Meat — In-Depth Nutrition Comparison

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What are the main differences between walnut and pork Meat?

  • Walnut is richer in copper, manganese, magnesium, fiber, and folate, yet pork Meat is richer in selenium, vitamin B1, and vitamin B3.
  • Walnut's daily need coverage for copper is 164% higher.
  • Pork Meat contains less saturated fat.

We used Nuts, walnuts, english and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types in this comparison.

Infographic

Walnut vs Pork Meat 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.
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +444.8%
Contains more CalciumCalcium +1533.3%
Contains more IronIron +153%
Contains more CopperCopper +1328.8%
Contains more ZincZinc +27.7%
Contains more PhosphorusPhosphorus +29.6%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +26161.5%
Contains more SeleniumSelenium +679.6%
~equal in Potassium ~421mg

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.
Walnut
Walnut
5
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
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 0% 3% 0% 1.6% 238% 89% 139% 61% 171% 71% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +178.6%
Contains more Vitamin B2Vitamin B2 +158%
Contains more Vitamin B3Vitamin B3 +560.6%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Walnut Pork Meat DV% diff.
Polyunsaturated fat 47.174g 0.506g 311%
Copper 1.586mg 0.111mg 164%
Manganese 3.414mg 0.013mg 148%
Fats 65.21g 3.51g 95%
Selenium 4.9µg 38.2µg 61%
Vitamin B1 0.341mg 0.95mg 51%
Vitamin B3 1.125mg 7.432mg 39%
Magnesium 158mg 29mg 31%
Fiber 6.7g 0g 27%
Calories 654kcal 143kcal 26%
Folate 98µg 0µg 25%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Protein 15.23g 26.17g 22%
Iron 2.91mg 1.15mg 22%
Saturated fat 6.126g 1.198g 22%
Monounsaturated fat 8.933g 1.334g 19%
Vitamin B2 0.15mg 0.387mg 18%
Vitamin B6 0.537mg 0.739mg 16%
Phosphorus 346mg 267mg 11%
Calcium 98mg 6mg 9%
Vitamin B5 0.57mg 1.012mg 9%
Choline 39.2mg 88.9mg 9%
Zinc 3.09mg 2.42mg 6%
Carbs 13.71g 0g 5%
Vitamin E 0.7mg 0.08mg 4%
Sodium 2mg 57mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin C 1.3mg 0mg 1%
Vitamin D* 0 IU 10 IU 1%
Vitamin D 0µg 0.2µg 1%
Potassium 441mg 421mg 1%
Protein per 100 calories 2.3g 18g N/A
Calories per 10 g protein 429kcal 55kcal N/A
Weight per 100 calories 15g 70g N/A
Unsaturated / Saturated Fat ratio 9.2 1.5 N/A
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.033g N/A
Tryptophan 0.17mg 0.275mg 0%
Threonine 0.596mg 1.175mg 0%
Isoleucine 0.625mg 1.288mg 0%
Leucine 1.17mg 2.229mg 0%
Lysine 0.424mg 2.427mg 0%
Methionine 0.236mg 0.721mg 0%
Phenylalanine 0.711mg 1.1mg 0%
Valine 0.753mg 1.367mg 0%
Histidine 0.391mg 1.13mg 0%
Fructose 0.09g 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +1757.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +104.6%
Contains more ProteinProtein +71.8%
Contains more WaterWater +1606.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +569.6%
Contains more Poly. FatPolyunsaturated fat +9222.9%
Contains less Sat. FatSaturated fat -80.4%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.