Salmon vs. Pork chop — In-Depth Nutrition Comparison

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What are the differences between salmon and pork chop?

Salmon is higher in vitamin B12, vitamin D, vitamin B6, selenium, folate, and vitamin B5, yet pork chop is higher in zinc, vitamin B2, and vitamin B1.
Salmon's daily need coverage for vitamin B12 is 89% more.
The amount of saturated fat in salmon is lower.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled types in this article.

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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

Pork chop

Contains more MagnesiumMagnesium	+50%
Contains more PotassiumPotassium	+21.9%
Contains less SodiumSodium	-17.6%
Contains more ManganeseManganese	+60%
Contains more SeleniumSelenium	+13.7%

Contains more CalciumCalcium	+273.3%
Contains more IronIron	+155.9%
Contains more CopperCopper	+114.3%
Contains more ZincZinc	+632.6%

~equal in Phosphorus ~241mg

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

Pork chop

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1625%
Contains more Vitamin EVitamin E	+442.9%
Contains more Vitamin DVitamin D	+1210%
Contains more Vitamin B5Vitamin B5	+33.6%
Contains more Vitamin B6Vitamin B6	+32.3%
Contains more Vitamin B12Vitamin B12	+324.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+34.1%

Contains more Vitamin B1Vitamin B1	+44.1%
Contains more Vitamin B2Vitamin B2	+131.9%

~equal in Vitamin B3 ~7.927mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.8µg	0.66µg	89%
Vitamin D	526IU	40IU	61%
Vitamin D	13.1µg	1µg	61%
Zinc	0.43mg	3.15mg	25%
Polyunsaturated fat	4.553g	1.894g	18%
Vitamin B2	0.135mg	0.313mg	14%
Vitamin B1	0.34mg	0.49mg	13%
Vitamin B6	0.647mg	0.489mg	12%
Selenium	41.4µg	36.4µg	9%
Saturated fat	2.397g	4.339g	9%
Folate	34µg	0µg	9%
Vitamin B5	1.475mg	1.104mg	7%
Iron	0.34mg	0.87mg	7%
Vitamin A	69µg	4µg	7%
Vitamin E	1.14mg	0.21mg	6%
Copper	0.049mg	0.105mg	6%
Cholesterol	63mg	78mg	5%
Calcium	15mg	56mg	4%
Vitamin C	3.7mg	0mg	4%
Choline	90.5mg	67.5mg	4%
Fats	12.35g	14.35g	3%
Protein	22.1g	23.72g	3%
Monounsaturated fat	4.181g	4.887g	2%
Magnesium	30mg	20mg	2%
Phosphorus	252mg	241mg	2%
Potassium	384mg	315mg	2%
Calories	206kcal	231kcal	1%
Vitamin B3	8.045mg	7.927mg	1%
Sodium	61mg	74mg	1%
Manganese	0.016mg	0.01mg	0%
Vitamin K	0.1µg	0µg	0%
Trans fat		0.066g	N/A
Tryptophan	0.248mg	0.282mg	0%
Threonine	0.969mg	1.043mg	0%
Isoleucine	1.018mg	1.123mg	0%
Leucine	1.796mg	1.952mg	0%
Lysine	2.03mg	2.109mg	0%
Methionine	0.654mg	0.65mg	0%
Phenylalanine	0.863mg	0.985mg	0%
Valine	1.139mg	1.2mg	0%
Histidine	0.651mg	0.965mg	0%
Omega-3 - EPA	0.69g	0g	N/A
Omega-3 - DHA	1.457g	0.001g	N/A
Omega-3 - ALA		0.065g	N/A
Omega-3 - DPA	0.17g	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