Lobster (Raw)vsPork Loin (Raw)
Lobster (Raw) has 77 calories and 17g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Lobster (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lobster (Raw) vs Pork Loin (Raw)
Go with Lobster (Raw) at just 77 kcal per 100g — 29% fewer calories.
Pork Loin (Raw) will keep you satisfied longer with 21g protein — fat and protein slow digestion while fiber adds bulk.
Lobster (Raw) packs 16.5g of protein per 100g (86% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with less sodium, more potassium.
Lobster (Raw) has 127mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Lobster (Raw)
High in sodium at 423mg per 100g, so it may not be the best fit for a low-sodium diet.
Relatively high in cholesterol at 127mg per 100g.
Pork Loin (Raw)
Relatively high in cholesterol at 65mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Lobster Northern | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 77kcal4% | 109kcal5% | <0.1kcal |
| Protein | 17g33% | 21g42% | <0.1g |
| Total Fat | 0.75g1% | 2.2g3% | <0.1g |
| Saturated Fat | 0.18g1% | 0.70g3% | <0.1g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 127mg42% | 65mg22% | +62mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0.20mcg1% | <0.1mcg |
| Vitamin E | 0.87mg6% | 0.22mg1% | +0.65mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.10mg6% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 1.3mcg52% | 0.51mcg21% | +0.74mcg |
| Folate | 10mcg3% | 0mcg0% | +10mcg |
| Thiamin (B1) | <0.1mg2% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 423mg18% | 53mg2% | +370mg |
| Calcium | 84mg6% | 5.0mg0% | +79mg |
| Iron | 0.26mg1% | 0.98mg5% | <0.1mg |
| Potassium | 200mg4% | 399mg8% | <0.1mg |
| Phosphorus | 161mg13% | 247mg20% | <0.1mg |
| Magnesium | 38mg9% | 27mg6% | +11mg |
| Zinc | 3.5mg32% | 1.9mg17% | +1.6mg |
| Copper | 1.4mg150% | <0.1mg10% | +1.3mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 64mcg116% | 31mcg56% | +33mcg |
🔬Nutritional Analysis
Calories: Lobster (Raw) is significantly lower in calories at just 77 kcal per 100g compared to 109 kcal for Pork Loin (Raw) — that's 42% fewer calories, making Lobster (Raw) the better choice for calorie-conscious diets.
Protein: Pork Loin (Raw) has more protein per 100g (21g vs 16.5g), but Lobster (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Pork Loin (Raw) has more fat (2.17g vs 0.75g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lobster (Raw): 1mcg vs 0mcg), Vitamin D (Pork Loin (Raw): 0.2mcg vs 0mcg), Folate (Lobster (Raw): 10mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Lobster (Raw): 84mg vs 5mg), Copper (Lobster (Raw): 1.35mg vs 0.09mg), Sodium (Lobster (Raw): 423mg vs 53mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Both fit a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Lobster (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 16.5g for Lobster (Raw).
- Which is lower in calories, Lobster (Raw) or Pork Loin (Raw)?
- Lobster (Raw) is lower in calories with 77 kcal per 100g versus 109 kcal.
- Is Lobster (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Lobster (Raw) has 77 calories and 16.5g protein per 100g, while Pork Loin (Raw) has 109 calories and 21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lobster (Raw) or Pork Loin (Raw)?
- Lobster (Raw) is leaner with 0.75g of fat per 100g compared to 2.17g.