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Smoked salmon vs. Pork — In-Depth Nutrition Comparison

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How are smoked salmon and pork different?

  • Smoked salmon is higher in vitamin B12, vitamin D, and copper; however, pork is richer in vitamin B1, selenium, zinc, and vitamin B2.
  • Daily need coverage for vitamin B12 for smoked salmon is 107% higher.
  • Smoked salmon contains 13 times more vitamin D than pork. While smoked salmon contains 685IU of vitamin D, pork contains only 53IU.
  • Pork has less sodium.

Fish, salmon, chinook, smoked and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled are the varieties used in this article.

Infographic

Smoked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Pork
7
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%
Contains more CopperCopper +215.1%
Contains more ManganeseManganese +88.9%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +141.7%
Contains more ZincZinc +671%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +39.8%
~equal in Iron ~0.87mg

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.
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +365.5%
Contains more Vitamin DVitamin D +1215.4%
Contains more Vitamin B5Vitamin B5 +24.6%
Contains more Vitamin B12Vitamin B12 +365.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3713%
Contains more Vitamin B2Vitamin B2 +217.8%
Contains more Vitamin B6Vitamin B6 +66.9%
Contains more FolateFolate +150%
~equal in Vitamin B3 ~5.037mg
~equal in Choline ~93.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more WaterWater +24.4%
Contains more OtherOther +506.7%
Contains more ProteinProtein +49.5%
Contains more FatsFats +222.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +206%
Contains more Poly. FatPolyunsaturated fat +20.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Pork
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Pork DV% diff.
Vitamin B12 3.26µg 0.7µg 107%
Vitamin D 685IU 53IU 79%
Vitamin D 17.1µg 1.3µg 79%
Vitamin B1 0.023mg 0.877mg 71%
Sodium 672mg 62mg 27%
Selenium 32.4µg 45.3µg 23%
Saturated fat 0.929g 5.23g 20%
Zinc 0.31mg 2.39mg 19%
Cholesterol 23mg 80mg 19%
Protein 18.28g 27.32g 18%
Vitamin B2 0.101mg 0.321mg 17%
Copper 0.23mg 0.073mg 17%
Fats 4.32g 13.92g 15%
Vitamin B6 0.278mg 0.464mg 14%
Phosphorus 164mg 246mg 12%
Monounsaturated fat 2.023g 6.19g 10%
Vitamin E 1.35mg 0.29mg 7%
Potassium 175mg 423mg 7%
Calories 117kcal 242kcal 6%
Vitamin A 26µg 2µg 3%
Vitamin B5 0.87mg 0.698mg 3%
Vitamin B3 4.72mg 5.037mg 2%
Magnesium 18mg 28mg 2%
Calcium 11mg 19mg 1%
Folate 2µg 5µg 1%
Choline 89mg 93.9mg 1%
Vitamin C 0mg 0.6mg 1%
Polyunsaturated fat 0.995g 1.2g 1%
Iron 0.85mg 0.87mg 0%
Manganese 0.017mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.205mg 0.338mg 0%
Threonine 0.801mg 1.234mg 0%
Isoleucine 0.842mg 1.26mg 0%
Leucine 1.486mg 2.177mg 0%
Lysine 1.679mg 2.446mg 0%
Methionine 0.541mg 0.712mg 0%
Phenylalanine 0.714mg 1.086mg 0%
Valine 0.942mg 1.473mg 0%
Histidine 0.538mg 1.067mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
76%
Smoked salmon
54%
Pork
Minerals Daily Need Coverage Score
49%
Smoked salmon
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 57mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 4.301g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 610mg)
Which food is cheaper?
Pork
Pork is cheaper (difference - $13.2)
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)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.