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  6. Pork vs. Salmon raw

Pork vs. Salmon raw — In-Depth Nutrition Comparison

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How are pork and salmon raw different?

  • Pork is richer in vitamin B1, selenium, and zinc, while salmon raw is higher in vitamin B12, vitamin B6, copper, vitamin B5, and vitamin B3.
  • Salmon raw covers your daily need for vitamin B12, 103% more than pork.
  • Pork contains 5 times more saturated fat than salmon raw. Pork contains 5.23g of saturated fat, while salmon raw contains 0.981g.

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Fish, salmon, Atlantic, wild, raw types were used in this article.

Infographic

Pork vs Salmon raw 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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%
Contains more CalciumCalcium +58.3%
Contains more ZincZinc +273.4%
Contains more PhosphorusPhosphorus +23%
Contains more SeleniumSelenium +24.1%
Contains more PotassiumPotassium +15.8%
Contains more CopperCopper +242.5%
Contains less SodiumSodium -29%
Contains more ManganeseManganese +77.8%
~equal in Magnesium ~29mg
~equal in Iron ~0.8mg

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
5
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +288.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +56%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +76.3%
Contains more Vitamin B12Vitamin B12 +354.3%
Contains more FolateFolate +400%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Salmon raw DV% diff.
Vitamin B12 0.7µg 3.18µg 103%
Vitamin B1 0.877mg 0.226mg 54%
Vitamin B6 0.464mg 0.818mg 27%
Copper 0.073mg 0.25mg 20%
Vitamin B5 0.698mg 1.664mg 19%
Saturated fat 5.23g 0.981g 19%
Vitamin B3 5.037mg 7.86mg 18%
Choline 93.9mg 17%
Zinc 2.39mg 0.64mg 16%
Selenium 45.3µg 36.5µg 16%
Protein 27.32g 19.84g 15%
Fats 13.92g 6.34g 12%
Monounsaturated fat 6.19g 2.103g 10%
Polyunsaturated fat 1.2g 2.539g 9%
Cholesterol 80mg 55mg 8%
Vitamin D 53IU 7%
Phosphorus 246mg 200mg 7%
Vitamin D 1.3µg 7%
Folate 5µg 25µg 5%
Calories 242kcal 142kcal 5%
Vitamin B2 0.321mg 0.38mg 5%
Vitamin E 0.29mg 2%
Potassium 423mg 490mg 2%
Vitamin A 2µg 12µg 1%
Sodium 62mg 44mg 1%
Iron 0.87mg 0.8mg 1%
Calcium 19mg 12mg 1%
Vitamin C 0.6mg 0mg 1%
Magnesium 28mg 29mg 0%
Manganese 0.009mg 0.016mg 0%
Tryptophan 0.338mg 0.222mg 0%
Threonine 1.234mg 0.87mg 0%
Isoleucine 1.26mg 0.914mg 0%
Leucine 2.177mg 1.613mg 0%
Lysine 2.446mg 1.822mg 0%
Methionine 0.712mg 0.587mg 0%
Phenylalanine 1.086mg 0.775mg 0%
Valine 1.473mg 1.022mg 0%
Histidine 1.067mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +37.7%
Contains more FatsFats +119.6%
Contains more WaterWater +18.4%
Contains more OtherOther +497.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +194.3%
Contains less Sat. FatSaturated fat -81.2%
Contains more Poly. FatPolyunsaturated fat +111.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.