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Salmon vs. Pork — In-Depth Nutrition Comparison

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How are Salmon and Pork different?

  • Salmon is higher in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin A RAE, however, Pork is richer in Vitamin B1, Zinc, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Salmon is 88% higher.
  • Salmon contains 35 times more Vitamin A RAE than Pork. While Salmon contains 69µg of Vitamin A RAE, Pork contains only 2µg.
  • Salmon has less Saturated Fat.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled are the varieties used in this article.

Infographic

Salmon vs Pork infographic
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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
4
:
6
Pork
Contains more Manganese +77.8%
Contains more Calcium +26.7%
Contains more Iron +155.9%
Contains more Potassium +10.2%
Contains more Zinc +455.8%
Contains more Copper +49%
Equal in Magnesium - 28
Equal in Phosphorus - 246
Equal in Sodium - 62
Equal in Selenium - 45.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Manganese +77.8%
Contains more Calcium +26.7%
Contains more Iron +155.9%
Contains more Potassium +10.2%
Contains more Zinc +455.8%
Contains more Copper +49%
Equal in Magnesium - 28
Equal in Phosphorus - 246
Equal in Sodium - 62
Equal in Selenium - 45.3

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
10
:
2
Pork
Contains more Vitamin A +3185.7%
Contains more Vitamin E +293.1%
Contains more Vitamin D +907.7%
Contains more Vitamin C +516.7%
Contains more Vitamin B3 +59.7%
Contains more Vitamin B5 +111.3%
Contains more Vitamin B6 +39.4%
Contains more Folate +580%
Contains more Vitamin B12 +300%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +157.9%
Contains more Vitamin B2 +137.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +3185.7%
Contains more Vitamin E +293.1%
Contains more Vitamin D +907.7%
Contains more Vitamin C +516.7%
Contains more Vitamin B3 +59.7%
Contains more Vitamin B5 +111.3%
Contains more Vitamin B6 +39.4%
Contains more Folate +580%
Contains more Vitamin B12 +300%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +157.9%
Contains more Vitamin B2 +137.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
1
:
3
Pork
Contains more Water +11.9%
Contains more Protein +23.6%
Contains more Fats +12.7%
Contains more Other +11.3%
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Water +11.9%
Contains more Protein +23.6%
Contains more Fats +12.7%
Contains more Other +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
:
1
Pork
Contains less Saturated Fat -54.2%
Contains more Polyunsaturated fat +279.4%
Contains more Monounsaturated Fat +48.1%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -54.2%
Contains more Polyunsaturated fat +279.4%
Contains more Monounsaturated Fat +48.1%

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
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Salmon Pork Opinion
Protein 22.1g 27.32g Pork
Fats 12.35g 13.92g Pork
Calories 206kcal 242kcal Pork
Calcium 15mg 19mg Pork
Iron 0.34mg 0.87mg Pork
Magnesium 30mg 28mg Salmon
Phosphorus 252mg 246mg Salmon
Potassium 384mg 423mg Pork
Sodium 61mg 62mg Salmon
Zinc 0.43mg 2.39mg Pork
Copper 0.049mg 0.073mg Pork
Manganese 0.016mg 0.009mg Salmon
Selenium 41.4µg 45.3µg Pork
Vitamin A 230IU 7IU Salmon
Vitamin A RAE 69µg 2µg Salmon
Vitamin E 1.14mg 0.29mg Salmon
Vitamin D 526IU 53IU Salmon
Vitamin D 13.1µg 1.3µg Salmon
Vitamin C 3.7mg 0.6mg Salmon
Vitamin B1 0.34mg 0.877mg Pork
Vitamin B2 0.135mg 0.321mg Pork
Vitamin B3 8.045mg 5.037mg Salmon
Vitamin B5 1.475mg 0.698mg Salmon
Vitamin B6 0.647mg 0.464mg Salmon
Folate 34µg 5µg Salmon
Vitamin B12 2.8µg 0.7µg Salmon
Vitamin K 0.1µg 0µg Salmon
Tryptophan 0.248mg 0.338mg Pork
Threonine 0.969mg 1.234mg Pork
Isoleucine 1.018mg 1.26mg Pork
Leucine 1.796mg 2.177mg Pork
Lysine 2.03mg 2.446mg Pork
Methionine 0.654mg 0.712mg Pork
Phenylalanine 0.863mg 1.086mg Pork
Valine 1.139mg 1.473mg Pork
Histidine 0.651mg 1.067mg Pork
Cholesterol 63mg 80mg Salmon
Saturated Fat 2.397g 5.23g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 6.19g Pork
Polyunsaturated fat 4.553g 1.2g Salmon

Which food is preferable for your diet?

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

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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
110%
Salmon
56%
Pork
Minerals Daily Need Coverage Score
44%
Salmon
55%
Pork

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 2.833g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Pork
Pork is cheaper (difference - $12.2)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
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)

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 - 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.