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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, Selenium, and Zinc.
  • Salmon raw covers your daily need of 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 Cholesterol.

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
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%
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

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%
Pork
5
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin AVitamin A +471.4%
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 B1Vitamin B1 +288.1%
~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
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 OtherOther +497.8%
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
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%

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
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 Opinion
Calories 142kcal 242kcal Pork
Protein 19.84g 27.32g Pork
Fats 6.34g 13.92g Pork
Vitamin C 0mg 0.6mg Pork
Cholesterol 55mg 80mg Salmon raw
Vitamin D 53IU Pork
Magnesium 29mg 28mg Salmon raw
Calcium 12mg 19mg Pork
Potassium 490mg 423mg Salmon raw
Iron 0.8mg 0.87mg Pork
Copper 0.25mg 0.073mg Salmon raw
Zinc 0.64mg 2.39mg Pork
Phosphorus 200mg 246mg Pork
Sodium 44mg 62mg Salmon raw
Vitamin A 40IU 7IU Salmon raw
Vitamin A RAE 12µg 2µg Salmon raw
Vitamin E 0.29mg Pork
Vitamin D 1.3µg Pork
Manganese 0.016mg 0.009mg Salmon raw
Selenium 36.5µg 45.3µg Pork
Vitamin B1 0.226mg 0.877mg Pork
Vitamin B2 0.38mg 0.321mg Salmon raw
Vitamin B3 7.86mg 5.037mg Salmon raw
Vitamin B5 1.664mg 0.698mg Salmon raw
Vitamin B6 0.818mg 0.464mg Salmon raw
Vitamin B12 3.18µg 0.7µg Salmon raw
Folate 25µg 5µg Salmon raw
Choline 93.9mg Pork
Saturated Fat 0.981g 5.23g Salmon raw
Monounsaturated Fat 2.103g 6.19g Pork
Polyunsaturated fat 2.539g 1.2g Salmon raw
Tryptophan 0.222mg 0.338mg Pork
Threonine 0.87mg 1.234mg Pork
Isoleucine 0.914mg 1.26mg Pork
Leucine 1.613mg 2.177mg Pork
Lysine 1.822mg 2.446mg Pork
Methionine 0.587mg 0.712mg Pork
Phenylalanine 0.775mg 1.086mg Pork
Valine 1.022mg 1.473mg Pork
Histidine 0.584mg 1.067mg Pork
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Pork
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
56%
Pork
Minerals Daily Need Coverage Score
49%
Salmon raw
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 25mg)
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 - 18mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 4.249g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $12.2)
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 - 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.