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.
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.
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.
Salmon g
()
|
Daily Values (%) |
Cooked 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 pork or salmon contain more calories in 100 grams?Both pork and salmon are high in calories. Pork has 130% more calories than salmon - pork has 297 calories in 100g and salmon has 127 calories.
Is pork or salmon better for protein?
Both pork and salmon are high in protein. Pork has 30% more protein than salmon - pork has 25.7g of protein per 100 grams and salmon has 20.5g of protein.
Does pork or salmon contain more potassium?
Both pork and salmon are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium in 100 grams and salmon has 366mg of potassium.