Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon raw
  5. Compare
  6. Salmon raw vs. Pork chop

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

Compare

What are the main differences between salmon raw and pork chop?

  • Salmon raw is richer in vitamin B12, vitamin B6, copper, vitamin B5, and folate, yet pork chop is richer in zinc, vitamin B1, and phosphorus.
  • Salmon raw's daily need coverage for vitamin B12 is 105% higher.
  • Salmon raw contains less cholesterol.

We used Fish, salmon, Atlantic, wild, raw and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled types in this comparison.

Infographic

Salmon raw vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +55.6%
Contains more CopperCopper +138.1%
Contains less SodiumSodium -40.5%
Contains more ManganeseManganese +60%
Contains more CalciumCalcium +366.7%
Contains more ZincZinc +392.2%
Contains more PhosphorusPhosphorus +20.5%
~equal in Iron ~0.87mg
~equal in Selenium ~36.4µg

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% 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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +21.4%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin B12Vitamin B12 +381.8%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +116.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~7.927mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Pork chop DV% diff.
Vitamin B12 3.18µg 0.66µg 105%
Vitamin B6 0.818mg 0.489mg 25%
Zinc 0.64mg 3.15mg 23%
Vitamin B1 0.226mg 0.49mg 22%
Copper 0.25mg 0.105mg 16%
Saturated fat 0.981g 4.339g 15%
Choline 67.5mg 12%
Fats 6.34g 14.35g 12%
Vitamin B5 1.664mg 1.104mg 11%
Cholesterol 55mg 78mg 8%
Protein 19.84g 23.72g 8%
Monounsaturated fat 2.103g 4.887g 7%
Phosphorus 200mg 241mg 6%
Folate 25µg 0µg 6%
Vitamin D 40IU 5%
Potassium 490mg 315mg 5%
Vitamin B2 0.38mg 0.313mg 5%
Vitamin D 1µg 5%
Polyunsaturated fat 2.539g 1.894g 4%
Calories 142kcal 231kcal 4%
Calcium 12mg 56mg 4%
Magnesium 29mg 20mg 2%
Vitamin E 0.21mg 1%
Vitamin A 12µg 4µg 1%
Sodium 44mg 74mg 1%
Iron 0.8mg 0.87mg 1%
Selenium 36.5µg 36.4µg 0%
Manganese 0.016mg 0.01mg 0%
Vitamin B3 7.86mg 7.927mg 0%
Trans fat 0.066g N/A
Tryptophan 0.222mg 0.282mg 0%
Threonine 0.87mg 1.043mg 0%
Isoleucine 0.914mg 1.123mg 0%
Leucine 1.613mg 1.952mg 0%
Lysine 1.822mg 2.109mg 0%
Methionine 0.587mg 0.65mg 0%
Phenylalanine 0.775mg 0.985mg 0%
Valine 1.022mg 1.2mg 0%
Histidine 0.584mg 0.965mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.287g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g 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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more WaterWater +11.5%
Contains more OtherOther +1008.3%
Contains more ProteinProtein +19.6%
Contains more FatsFats +126.3%
~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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains more Mono. FatMonounsaturated fat +132.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.