Salmon vs. Raw Pork Belly
Nutrition comparison of Salmon and Raw Pork Belly
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 belly
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and raw pork belly:
- Both raw pork belly and salmon are high in calories and protein.
- Raw pork belly has more thiamin and riboflavin, however, salmon contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Raw Pork Belly (Pork, fresh, belly, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and salmon are high in calories. Raw pork belly has 308% more calories than salmon - raw pork belly has 518 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 belly for carbs. Salmon has a macronutrient ratio of 67:0:33 and for raw pork belly, 7:0:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Raw Pork Belly | |
|---|---|---|
| Protein | 67% | 7% |
| Carbohydrates | ~ | ~ |
| Fat | 33% | 93% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork belly and salmon are high in protein. Salmon has 119% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and salmon has 96% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and raw pork belly are low in trans fat - salmon has 0.03g of trans fat per 100 grams and raw pork belly does not contain significant amounts.
cholesterol
Raw pork belly and salmon contain similar amounts of cholesterol - raw pork belly has 72mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Raw pork belly and salmon contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than raw pork belly - raw pork belly has 3ug 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 belly - salmon has 435iu of Vitamin D per 100 grams and raw pork belly does not contain significant amounts.
Vitamin E
Raw pork belly and salmon contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and raw pork belly contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.
The B Vitamins
Raw pork belly has more thiamin and riboflavin, however, salmon contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both salmon and raw pork belly contain significant amounts of niacin.
| Salmon | Raw Pork Belly | |
|---|---|---|
| Thiamin | 0.08 MG | 0.396 MG |
| Riboflavin | 0.105 MG | 0.242 MG |
| Niacin | 7.995 MG | 4.647 MG |
| Pantothenic acid | 1.03 MG | 0.256 MG |
| Vitamin B6 | 0.611 MG | 0.13 MG |
| Folate | 4 UG | 1 UG |
| Vitamin B12 | 4.15 UG | 0.84 UG |
Minerals
calcium
Raw pork belly and salmon contain similar amounts of calcium - raw pork belly has 5mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Raw pork belly and salmon contain similar amounts of iron - raw pork belly has 0.52mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 98% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than raw pork belly per 100 grams.
| Salmon | Raw Pork Belly | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.48 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.48 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than salmon per 100 grams.
| Salmon | Raw Pork Belly | |
|---|---|---|
| other omega 6 | 0.014 G | 0.14 G |
| linoleic acid | 0.081 G | 5.03 G |
| Total | 0.095 G | 5.17 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 Raw Pork Belly (Pork, fresh, belly, raw) .
Salmon g
()
|
Daily Values (%) |
Raw Pork Belly 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 belly or salmon contain more calories in 100 grams?Both raw pork belly and salmon are high in calories. Raw pork belly has 310% more calories than salmon - raw pork belly has 518 calories in 100g and salmon has 127 calories.
Is raw pork belly or salmon better for protein?
Both raw pork belly and salmon are high in protein. Salmon has 120% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and salmon has 20.5g of protein.
Does raw pork belly or salmon contain more potassium?
Salmon is a rich source of potassium and it has 100% more potassium than raw pork belly - raw pork belly has 185mg of potassium in 100 grams and salmon has 366mg of potassium.