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. 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, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Salmon | Pork | |
---|---|---|
Protein | 67% | 35% |
Carbohydrates | ~ | ~ |
Fat | 33% | 65% |
Alcohol | ~ | ~ |
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.
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.
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.
Salmon has 51% less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Pork has more Vitamin C than salmon - pork has 0.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
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.
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.
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.
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.
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 |
Pork has 214% more calcium than salmon - pork has 22mg of calcium per 100 grams and salmon has 7mg of calcium.
Pork has 239% more iron than salmon - pork has 1.3mg of iron per 100 grams and salmon has 0.38mg of iron.
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.
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 |
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 |
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 Salmon or Pork .
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 | |||