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  6. Pork vs. Salmon

Pork vs. Salmon — In-Depth Nutrition Comparison

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How are Pork and Salmon different?

  • Pork is higher in Vitamin B1, Zinc, and Vitamin B2, however, Salmon is richer in Vitamin B12, Vitamin D, Vitamin B3, Vitamin B5, Vitamin B6, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Salmon is 88% higher.
  • Pork contains 6 times more Zinc than Salmon. While Pork contains 2.39mg of Zinc, Salmon contains only 0.43mg.
  • Salmon has less Saturated Fat.

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

Infographic

Pork vs Salmon 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.
Pork
Pork
6
:
4
Salmon
Salmon
Contains more Calcium +26.7%
Contains more Iron +155.9%
Contains more Potassium +10.2%
Contains more Zinc +455.8%
Contains more Copper +49%
Contains more Manganese +77.8%
Equal in Magnesium - 30
Equal in Phosphorus - 252
Equal in Potassium - 384
Equal in Sodium - 61
Equal in Selenium - 41.4
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +26.7%
Contains more Iron +155.9%
Contains more Potassium +10.2%
Contains more Zinc +455.8%
Contains more Copper +49%
Contains more Manganese +77.8%
Equal in Magnesium - 30
Equal in Phosphorus - 252
Equal in Potassium - 384
Equal in Sodium - 61
Equal in Selenium - 41.4

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.
Pork
Pork
2
:
10
Salmon
Salmon
Contains more Vitamin B1 +157.9%
Contains more Vitamin B2 +137.8%
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 +∞%
Pork
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%
Salmon
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%
Contains more Vitamin B1 +157.9%
Contains more Vitamin B2 +137.8%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Salmon
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
56%
Pork
110%
Salmon
Minerals Daily Need Coverage Score
55%
Pork
44%
Salmon

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.