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  6. Salmon raw vs. Pork Meat

Salmon raw vs. Pork Meat — In-Depth Nutrition Comparison

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What are the differences between Salmon raw and Pork Meat?

  • Salmon raw is higher in Vitamin B12, Copper, Vitamin B5, Folate, and Vitamin B6, yet Pork Meat is higher in Vitamin B1, Zinc, and Phosphorus.
  • Salmon raw's daily need coverage for Vitamin B12 is 109% more.
  • The amount of Cholesterol in Salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types in this article.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 CalciumCalcium +100%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +125.2%
Contains less SodiumSodium -22.8%
Contains more ManganeseManganese +23.1%
Contains more IronIron +43.8%
Contains more ZincZinc +278.1%
Contains more PhosphorusPhosphorus +33.5%
~equal in Magnesium ~29mg
~equal in Selenium ~38.2µg

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.
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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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% 1.6% 6% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +64.4%
Contains more Vitamin B12Vitamin B12 +457.9%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +320.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.387mg
~equal in Vitamin B3 ~7.432mg
~equal in Vitamin B6 ~0.739mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +80.6%
Contains more OtherOther +511.5%
Contains more ProteinProtein +31.9%
~equal in Carbs ~0g
~equal in Water ~69.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 less Sat. FatSaturated Fat -18.1%
Contains more Mono. FatMonounsaturated Fat +57.6%
Contains more Poly. FatPolyunsaturated fat +401.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Pork Meat Opinion
Calories 142kcal 143kcal Pork Meat
Protein 19.84g 26.17g Pork Meat
Fats 6.34g 3.51g Salmon raw
Cholesterol 55mg 73mg Salmon raw
Vitamin D 10IU Pork Meat
Magnesium 29mg 29mg
Calcium 12mg 6mg Salmon raw
Potassium 490mg 421mg Salmon raw
Iron 0.8mg 1.15mg Pork Meat
Copper 0.25mg 0.111mg Salmon raw
Zinc 0.64mg 2.42mg Pork Meat
Phosphorus 200mg 267mg Pork Meat
Sodium 44mg 57mg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.08mg Pork Meat
Vitamin D 0.2µg Pork Meat
Manganese 0.016mg 0.013mg Salmon raw
Selenium 36.5µg 38.2µg Pork Meat
Vitamin B1 0.226mg 0.95mg Pork Meat
Vitamin B2 0.38mg 0.387mg Pork Meat
Vitamin B3 7.86mg 7.432mg Salmon raw
Vitamin B5 1.664mg 1.012mg Salmon raw
Vitamin B6 0.818mg 0.739mg Salmon raw
Vitamin B12 3.18µg 0.57µg Salmon raw
Folate 25µg 0µg Salmon raw
Trans Fat 0.033g Salmon raw
Choline 88.9mg Pork Meat
Saturated Fat 0.981g 1.198g Salmon raw
Monounsaturated Fat 2.103g 1.334g Salmon raw
Polyunsaturated fat 2.539g 0.506g Salmon raw
Tryptophan 0.222mg 0.275mg Pork Meat
Threonine 0.87mg 1.175mg Pork Meat
Isoleucine 0.914mg 1.288mg Pork Meat
Leucine 1.613mg 2.229mg Pork Meat
Lysine 1.822mg 2.427mg Pork Meat
Methionine 0.587mg 0.721mg Pork Meat
Phenylalanine 0.775mg 1.1mg Pork Meat
Valine 1.022mg 1.367mg Pork Meat
Histidine 0.584mg 1.13mg Pork Meat
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - ALA 0.013g Pork Meat
Omega-3 - DPA 0.287g 0g Salmon raw
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
77%
Salmon raw
63%
Pork Meat
Minerals Daily Need Coverage Score
49%
Salmon raw
54%
Pork Meat

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.217g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $12.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.