Cod (Raw)vsPork Loin (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Pork Loin (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 25% fewer calories.
Pork Loin (Raw) will keep you satisfied longer with 21g protein — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
⚠️Things to Watch
Cod (Raw)
No major nutritional red flags stand out 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 | Fish Cod Atlantic | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 109kcal5% | <0.1kcal |
| Protein | 18g36% | 21g42% | <0.1g |
| Total Fat | 0.67g1% | 2.2g3% | <0.1g |
| Saturated Fat | 0.13g1% | 0.70g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 43mg14% | 65mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 0mcg0% | +12mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | 0.20mcg1% | +0.70mcg |
| Vitamin E | 0.64mg4% | 0.22mg1% | +0.42mg |
| Vitamin K | 0.10mcg0% | 0mcg0% | +0.10mcg |
| Vitamin B6 | 0.24mg14% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 0.91mcg38% | 0.51mcg21% | +0.40mcg |
| Folate | 7.0mcg2% | 0mcg0% | +7.0mcg |
| Thiamin (B1) | <0.1mg6% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 53mg2% | +1.0mg |
| Calcium | 16mg1% | 5.0mg0% | +11mg |
| Iron | 0.38mg2% | 0.98mg5% | <0.1mg |
| Potassium | 413mg9% | 399mg8% | +14mg |
| Phosphorus | 203mg16% | 247mg20% | <0.1mg |
| Magnesium | 32mg8% | 27mg6% | +5.0mg |
| Zinc | 0.45mg4% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | — |
| Selenium | 33mcg60% | 31mcg56% | +2.3mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 109 kcal for Pork Loin (Raw) — that's 33% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Pork Loin (Raw) has more protein per 100g (21g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Pork Loin (Raw) has more fat (2.17g vs 0.67g 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 (Cod (Raw): 12mcg vs 0mcg), Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin K (Cod (Raw): 0.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Zinc (Pork Loin (Raw): 1.89mg vs 0.45mg), Calcium (Cod (Raw): 16mg vs 5mg), Copper (Pork Loin (Raw): 0.09mg vs 0.028mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Pork Loin (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 109 kcal.
- Is Cod (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g 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, Cod (Raw) or Pork Loin (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 2.17g.