Salmon vs. Pork

Nutrition comparison of Salmon and Cooked Pork


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus cooked pork (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and pork:

  • Both pork and salmon are high in calories, potassium and protein.
  • For omega-3 fatty acids, salmon has more dha, epa and dpa than pork.
  • Pork has more thiamin, however, salmon contains more pantothenic acid and Vitamin B12.
  • Salmon has 51% less cholesterol than pork.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of salmon and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Pork src

Calories and Carbs

calories

Both pork and salmon are high in calories. Pork has 134% more calories than salmon - pork has 297 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in fat and similar to pork for carbs. Salmon has a macronutrient ratio of 67:0:33 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Pork
Protein 67% 36%
Carbohydrates ~ ~
Fat 33% 65%
Alcohol ~ ~


Protein

protein

Both pork and salmon are high in protein. Pork has 25% more protein than salmon - pork has 25.7g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Pork is high in saturated fat and salmon has 90% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and pork are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pork does not contain significant amounts.

cholesterol

Salmon has 51% less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin C

Pork has more Vitamin C than salmon - pork has 0.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has 16 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has 19 times more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Pork and salmon contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Salmon and pork contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin, however, salmon contains more pantothenic acid and Vitamin B12. Both salmon and pork contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Salmon Pork
Thiamin 0.08 MG 0.706 MG
Riboflavin 0.105 MG 0.22 MG
Niacin 7.995 MG 4.206 MG
Pantothenic acid 1.03 MG 0.52 MG
Vitamin B6 0.611 MG 0.391 MG
Folate 4 UG 6 UG
Vitamin B12 4.15 UG 0.54 UG

Minerals

calcium

Pork has 214% more calcium than salmon - pork has 22mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Pork has 239% more iron than salmon - pork has 1.3mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both pork and salmon are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, salmon has more DHA, EPA and DPA than pork per 100 grams. Both salmon and pork contain significant amounts of alpha linoleic acid (ALA).

Salmon Pork
alpha linoleic acid 0.047 G 0.07 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, pork has more linoleic acid than salmon per 100 grams.

Salmon Pork
other omega 6 0.014 G 0.08 G
linoleic acid 0.081 G 1.64 G
Total 0.095 G 1.72 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Pork (Pork, fresh, ground, cooked) .

Salmon g

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G Starch G
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