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  6. Salmon vs. Pork Meat

Salmon vs. Pork Meat — In-Depth Nutrition Comparison

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How are Salmon and Pork Meat different?

  • Salmon is richer in Vitamin B12, Vitamin D, Vitamin B5, Folate, and Vitamin A, while Pork Meat is higher in Vitamin B1, Vitamin B2, Zinc, Iron, and Vitamin B6.
  • Salmon covers your daily need of Vitamin B12 93% more than Pork Meat.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Salmon 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.
Salmon
Salmon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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 +150%
Contains more ManganeseManganese +23.1%
Contains more IronIron +238.2%
Contains more CopperCopper +126.5%
Contains more ZincZinc +462.8%
~equal in Magnesium ~29mg
~equal in Potassium ~421mg
~equal in Phosphorus ~267mg
~equal in Sodium ~57mg
~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.
Salmon
Salmon
8
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 12% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1325%
Contains more Vitamin DVitamin D +6450%
Contains more Vitamin B5Vitamin B5 +45.8%
Contains more Vitamin B12Vitamin B12 +391.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B6Vitamin B6 +14.2%
~equal in Vitamin B3 ~7.432mg
~equal in Choline ~88.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +251.9%
Contains more ProteinProtein +18.4%
~equal in Carbs ~0g
~equal in Water ~69.45g
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 +213.4%
Contains more Poly. FatPolyunsaturated fat +799.8%
Contains less Sat. FatSaturated Fat -50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Pork Meat Opinion
Calories 206kcal 143kcal Salmon
Protein 22.1g 26.17g Pork Meat
Fats 12.35g 3.51g Salmon
Vitamin C 3.7mg 0mg Salmon
Cholesterol 63mg 73mg Salmon
Vitamin D 526IU 10IU Salmon
Magnesium 30mg 29mg Salmon
Calcium 15mg 6mg Salmon
Potassium 384mg 421mg Pork Meat
Iron 0.34mg 1.15mg Pork Meat
Copper 0.049mg 0.111mg Pork Meat
Zinc 0.43mg 2.42mg Pork Meat
Phosphorus 252mg 267mg Pork Meat
Sodium 61mg 57mg Pork Meat
Vitamin A 230IU 0IU Salmon
Vitamin A 69µg 0µg Salmon
Vitamin E 1.14mg 0.08mg Salmon
Vitamin D 13.1µg 0.2µg Salmon
Manganese 0.016mg 0.013mg Salmon
Selenium 41.4µg 38.2µg Salmon
Vitamin B1 0.34mg 0.95mg Pork Meat
Vitamin B2 0.135mg 0.387mg Pork Meat
Vitamin B3 8.045mg 7.432mg Salmon
Vitamin B5 1.475mg 1.012mg Salmon
Vitamin B6 0.647mg 0.739mg Pork Meat
Vitamin B12 2.8µg 0.57µg Salmon
Vitamin K 0.1µg 0µg Salmon
Folate 34µg 0µg Salmon
Trans Fat 0.033g Salmon
Choline 90.5mg 88.9mg Salmon
Saturated Fat 2.397g 1.198g Pork Meat
Monounsaturated Fat 4.181g 1.334g Salmon
Polyunsaturated fat 4.553g 0.506g Salmon
Tryptophan 0.248mg 0.275mg Pork Meat
Threonine 0.969mg 1.175mg Pork Meat
Isoleucine 1.018mg 1.288mg Pork Meat
Leucine 1.796mg 2.229mg Pork Meat
Lysine 2.03mg 2.427mg Pork Meat
Methionine 0.654mg 0.721mg Pork Meat
Phenylalanine 0.863mg 1.1mg Pork Meat
Valine 1.139mg 1.367mg Pork Meat
Histidine 0.651mg 1.13mg Pork Meat
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - ALA 0.013g Pork Meat
Omega-3 - DPA 0.17g 0g Salmon
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 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
106%
Salmon
63%
Pork Meat
Minerals Daily Need Coverage Score
44%
Salmon
54%
Pork Meat

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 10mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 1.199g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $12.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.