Salmon vs. Raw Pork
Nutrition comparison of Salmon and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and raw pork:
- Both raw pork and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than raw pork.
- Raw pork has more thiamin and riboflavin, however, salmon contains more Vitamin B12.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and salmon are high in calories. Raw pork has 107% more calories than salmon - raw pork has 263 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 raw pork for carbs. Salmon has a macronutrient ratio of 67:0:33 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Raw Pork | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 74% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork and salmon are high in protein. Salmon has 21% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and salmon has 90% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and raw pork are low in trans fat - salmon has 0.03g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Raw pork and salmon contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than salmon - raw 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 raw pork - raw 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 more Vitamin D than raw pork - salmon has 435iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than raw pork - salmon has 0.4mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Salmon and raw pork contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin and riboflavin, however, salmon contains more Vitamin B12. Both salmon and raw pork contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Salmon | Raw Pork | |
|---|---|---|
| Thiamin | 0.08 MG | 0.732 MG |
| Riboflavin | 0.105 MG | 0.235 MG |
| Niacin | 7.995 MG | 4.338 MG |
| Pantothenic acid | 1.03 MG | 0.668 MG |
| Vitamin B6 | 0.611 MG | 0.383 MG |
| Folate | 4 UG | 5 UG |
| Vitamin B12 | 4.15 UG | 0.7 UG |
Minerals
calcium
Raw pork and salmon contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Raw pork has 132% more iron than salmon - raw pork has 0.88mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both raw pork and salmon are high in potassium. Salmon has 28% more potassium than raw pork - raw pork has 287mg 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 raw pork per 100 grams. Both salmon and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Raw 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, raw pork has more linoleic acid than salmon per 100 grams.
| Salmon | Raw Pork | |
|---|---|---|
| other omega 6 | 0.014 G | 0.08 G |
| linoleic acid | 0.081 G | 1.67 G |
| Total | 0.095 G | 1.75 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.
Salmon g
()
|
Daily Values (%) |
Raw Pork g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw pork or salmon contain more calories in 100 grams?Both raw pork and salmon are high in calories. Raw pork has 110% more calories than salmon - raw pork has 263 calories in 100g and salmon has 127 calories.
Is raw pork or salmon better for protein?
Both raw pork and salmon are high in protein. Salmon has 20% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and salmon has 20.5g of protein.
Does raw pork or salmon contain more potassium?
Both raw pork and salmon are high in potassium. Salmon has 30% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and salmon has 366mg of potassium.