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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 of 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
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
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% 0.42% 5.8% 39% 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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +288.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +471.4%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

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

All nutrients comparison - raw data values

Nutrient Pork Salmon raw Opinion
Calories 242kcal 142kcal Pork
Protein 27.32g 19.84g Pork
Fats 13.92g 6.34g Pork
Vitamin C 0.6mg 0mg Pork
Cholesterol 80mg 55mg Salmon raw
Vitamin D 53IU Pork
Magnesium 28mg 29mg Salmon raw
Calcium 19mg 12mg Pork
Potassium 423mg 490mg Salmon raw
Iron 0.87mg 0.8mg Pork
Copper 0.073mg 0.25mg Salmon raw
Zinc 2.39mg 0.64mg Pork
Phosphorus 246mg 200mg Pork
Sodium 62mg 44mg Salmon raw
Vitamin A 7IU 40IU Salmon raw
Vitamin A RAE 2µg 12µg Salmon raw
Vitamin E 0.29mg Pork
Vitamin D 1.3µg Pork
Manganese 0.009mg 0.016mg Salmon raw
Selenium 45.3µg 36.5µg Pork
Vitamin B1 0.877mg 0.226mg Pork
Vitamin B2 0.321mg 0.38mg Salmon raw
Vitamin B3 5.037mg 7.86mg Salmon raw
Vitamin B5 0.698mg 1.664mg Salmon raw
Vitamin B6 0.464mg 0.818mg Salmon raw
Vitamin B12 0.7µg 3.18µg Salmon raw
Folate 5µg 25µg Salmon raw
Choline 93.9mg Pork
Saturated Fat 5.23g 0.981g Salmon raw
Monounsaturated Fat 6.19g 2.103g Pork
Polyunsaturated fat 1.2g 2.539g Salmon raw
Tryptophan 0.338mg 0.222mg Pork
Threonine 1.234mg 0.87mg Pork
Isoleucine 1.26mg 0.914mg Pork
Leucine 2.177mg 1.613mg Pork
Lysine 2.446mg 1.822mg Pork
Methionine 0.712mg 0.587mg Pork
Phenylalanine 1.086mg 0.775mg Pork
Valine 1.473mg 1.022mg Pork
Histidine 1.067mg 0.584mg Pork
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Salmon raw
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
56%
Pork
77%
Salmon raw
Minerals Daily Need Coverage Score
55%
Pork
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 4.249g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $12.2)
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.
Which food is richer in vitamins?
?
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. 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.