Lobster vs. Pork
Nutrition comparison of Cooked Lobster and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and pork:
- Both pork and lobster are high in calories, potassium and protein.
- Lobster is an excellent source of calcium.
- Pork has more thiamin, riboflavin, Vitamin B6 and folate, however, lobster contains more Vitamin B12.
USDA sources for nutritional information: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and lobster are high in calories. Pork has 108% more calories than lobster - pork has 297 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, lobster is much heavier in protein, heavier in carbs and much lighter in fat compared to pork per calorie. Lobster has a macronutrient ratio of 78:9:13 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Pork | |
|---|---|---|
| Protein | 78% | 35% |
| Carbohydrates | 9% | ~ |
| Fat | 13% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and pork are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and lobster are high in protein. Pork is very similar to pork for protein - pork has 25.7g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and lobster has 96% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
cholesterol
Pork and lobster contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.
Vitamins
Vitamin C
Pork and lobster contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and lobster has 2.1mg of Vitamin C.
Vitamin A
Pork and lobster contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and lobster has 6ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than lobster - pork has 21iu of Vitamin D per 100 grams and lobster does not contain significant amounts.
Vitamin E
Pork and lobster contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, Vitamin B6 and folate, however, lobster contains more Vitamin B12. Both lobster and pork contain significant amounts of niacin and pantothenic acid.
| Lobster | Pork | |
|---|---|---|
| Thiamin | 0.009 MG | 0.706 MG |
| Riboflavin | 0.056 MG | 0.22 MG |
| Niacin | 4.898 MG | 4.206 MG |
| Pantothenic acid | 0.404 MG | 0.52 MG |
| Vitamin B6 | 0.173 MG | 0.391 MG |
| Folate | 1 UG | 6 UG |
| Vitamin B12 | 4.04 UG | 0.54 UG |
Minerals
calcium
Lobster is an excellent source of calcium and it has 186% more calcium than pork - pork has 22mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Pork and lobster contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Both pork and lobster are high in potassium. Pork has 74% more potassium than lobster - pork has 362mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than lobster per 100 grams, however, lobster contains more dha, epa and dpa than pork per 100 grams.
| Lobster | Pork | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.07 G |
| DHA | 0.139 G | ~ |
| EPA | 0.341 G | ~ |
| DPA | 0.044 G | ~ |
| Total | 0.534 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than lobster per 100 grams.
| Lobster | Pork | |
|---|---|---|
| linoleic acid | 0.017 G | 1.64 G |
| other omega 6 | 0.198 G | 0.08 G |
| Total | 0.215 G | 1.72 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Lobster or Pork .
Cooked Lobster 100g
(
100 g
)
|
Daily Values (%) |
Cooked Pork 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 143KCAL 7% |
|
5% | calories | 108% |
|
297KCAL 15% | |
| 3.1G 1% |
|
>999% | carbohydrates | 5% |
|
||
| 1.9G 3% |
|
5% | total fat | >999% |
|
21G 33% | |
| 0.3G 2% |
|
5% | saturated fat | >999% |
|
7.7G 43% | |
| 0.35G | 5% | monounsaturated fat | >999% | 9.3G | |||
| 0.76G | 5% | polyunsaturated fat | 150% | 1.9G | |||
| 90MG | 5% | cholesterol | 4% | 94MG | |||
| 227MG 15% |
|
211% | sodium | 5% |
|
73MG 5% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 6UG 1% |
|
200% | Vitamin A | 5% |
|
2UG 0.3% | |
| 2.1MG 3% |
|
200% | Vitamin C | 5% |
|
0.7MG 1% | |
|
|
5% | Vitamin D | >999% |
|
21IU 4% | ||
| 63MG 6% |
|
186% | calcium | 5% |
|
22MG 2% | |
| 1.4MG 8% |
|
8% | iron | 5% |
|
1.3MG 7% | |
| 51MG 17% |
|
112% | magnesium | 5% |
|
24MG 8% | |
| 208MG 9% |
|
5% | potassium | 74% |
|
362MG 16% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | >999% |
|
0.71MG 64% | |
| 0.06MG 5% |
|
5% | riboflavin (Vit B2) | 266% |
|
0.22MG 20% | |
| 4.9MG 35% |
|
17% | niacin (Vit B3) | 5% |
|
4.2MG 30% | |
| 0.17MG 13% |
|
5% | Vitamin B6 | 129% |
|
0.39MG 30% | |
| 0.4MG 8% |
|
5% | pantothenic acid (Vit B5) | 30% |
|
0.52MG 10% | |
| 1UG 0.3% |
|
5% | folate (Vit B9) | 500% |
|
6UG 2% | |
| 4UG 168% |
|
641% | Vitamin B12 | 5% |
|
0.54UG 23% | |
|
|
5% | Vitamin E | >999% |
|
0.21MG 1% | ||
| 26G 53% |
|
5% | protein | 5% |
|
26G 51% | |
|
|
5% | choline | >999% |
|
88MG 21% | ||
| 0.42MG 35% |
|
948% | copper | 5% |
|
0.04MG 4% | |
| 0.02MG 1% |
|
99% | manganese | 5% |
|
0.01MG 1% | |
| 229MG 33% |
|
1% | phosphorus | 5% |
|
226MG 32% | |
| 59UG 108% |
|
69% | selenium | 5% |
|
35UG 64% | |
| 7.3MG 91% |
|
128% | zinc | 5% |
|
3.2MG 40% | |
| 67G | 26% | Water | 5% | 53G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), Vitamin K, trans fat, sugar. |
|||||||
FAQ
Does pork or lobster contain more calories in 100 grams?Both pork and lobster are high in calories. Pork has 110% more calories than lobster - pork has 297 calories in 100g and lobster has 143 calories.
Is pork or lobster better for protein?
Both pork and lobster are high in protein. Pork is very similar to pork for protein - pork has 25.7g of protein per 100 grams and lobster has 26.4g of protein.
Does pork or lobster contain more calcium?
Lobster is a rich source of calcium and it has 190% more calcium than pork - pork has 22mg of calcium in 100 grams and lobster has 63mg of calcium.
Does pork or lobster contain more potassium?
Both pork and lobster are high in potassium. Pork has 70% more potassium than lobster - pork has 362mg of potassium in 100 grams and lobster has 208mg of potassium.