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  6. Salmon raw vs. Pork

Salmon raw vs. Pork — In-Depth Nutrition Comparison

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How are salmon raw and pork different?

  • Salmon raw is richer in vitamin B12, vitamin B6, copper, vitamin B5, and vitamin B3, while pork is higher in vitamin B1, protein, selenium, and zinc.
  • Salmon raw covers your daily need for vitamin B12 103% more than pork.
  • Salmon raw contains 3 times more copper than pork. Salmon raw contains 0.25mg of copper, while pork contains 0.073mg.
  • Salmon raw is lower in saturated fat.

Fish, salmon, Atlantic, wild, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

Salmon raw vs Pork infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Pork
Pork
4
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 PotassiumPotassium +15.8%
Contains more CopperCopper +242.5%
Contains less SodiumSodium -29%
Contains more ManganeseManganese +77.8%
Contains more CalciumCalcium +58.3%
Contains more ZincZinc +273.4%
Contains more PhosphorusPhosphorus +23%
Contains more SeleniumSelenium +24.1%
~equal in Magnesium ~28mg
~equal in Iron ~0.87mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Pork
Pork
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +76.3%
Contains more Vitamin B12Vitamin B12 +354.3%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +288.1%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Pork DV% diff.
Vitamin B12 3.18µg 0.7µg 103%
Vitamin B1 0.226mg 0.877mg 54%
Vitamin B6 0.818mg 0.464mg 27%
Copper 0.25mg 0.073mg 20%
Vitamin B5 1.664mg 0.698mg 19%
Saturated fat 0.981g 5.23g 19%
Vitamin B3 7.86mg 5.037mg 18%
Choline 93.9mg 17%
Zinc 0.64mg 2.39mg 16%
Selenium 36.5µg 45.3µg 16%
Protein 19.84g 27.32g 15%
Fats 6.34g 13.92g 12%
Monounsaturated fat 2.103g 6.19g 10%
Polyunsaturated fat 2.539g 1.2g 9%
Cholesterol 55mg 80mg 8%
Vitamin D* 53 IU 7%
Vitamin D 1.3µg 7%
Phosphorus 200mg 246mg 7%
Calories 142kcal 242kcal 5%
Vitamin B2 0.38mg 0.321mg 5%
Folate 25µg 5µg 5%
Potassium 490mg 423mg 2%
Vitamin E 0.29mg 2%
Vitamin C 0mg 0.6mg 1%
Calcium 12mg 19mg 1%
Iron 0.8mg 0.87mg 1%
Sodium 44mg 62mg 1%
Vitamin A 12µg 2µg 1%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 72kcal 89kcal N/A
Weight per 100 calories 70g 41g N/A
Unsaturated / Saturated Fat ratio 4.7 1.4 N/A
Magnesium 29mg 28mg 0%
Manganese 0.016mg 0.009mg 0%
Tryptophan 0.222mg 0.338mg 0%
Threonine 0.87mg 1.234mg 0%
Isoleucine 0.914mg 1.26mg 0%
Leucine 1.613mg 2.177mg 0%
Lysine 1.822mg 2.446mg 0%
Methionine 0.587mg 0.712mg 0%
Phenylalanine 0.775mg 1.086mg 0%
Valine 1.022mg 1.473mg 0%
Histidine 0.584mg 1.067mg 0%
Omega-3 (EPA) 0.321g 0g N/A
Omega-3 (DHA) 1.115g 0g N/A
Omega-3 (DPA) 0.287g 0g N/A

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
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 WaterWater +18.4%
Contains more ProteinProtein +37.7%
Contains more FatsFats +119.6%
~equal in Carbs ~0g

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
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 less Sat. FatSaturated fat -81.2%
Contains more Poly. FatPolyunsaturated fat +111.6%
Contains more Mono. FatMonounsaturated fat +194.3%

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 - 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.