Mackerel (Raw)vsPork Cured (Baked)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Pork Cured (Baked) has 548 calories and 36g protein per 100g Pork Cured (Baked) has more protein, Mackerel (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Pork Cured (Baked)
Go with Mackerel (Raw) at just 205 kcal per 100g — 63% fewer calories.
Mackerel (Raw) will keep you satisfied longer with 18.6g protein, 13.9g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw) packs 18.6g of protein per 100g (36% of calories from protein) — the better pick for muscle growth and recovery.
Mackerel (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Pork Cured (Baked)
High in sodium at 2190mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 14.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 107mg per 100g.
Calorie-dense at 548 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Pork Cured Bacon Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 548kcal27% | <0.1kcal |
| Protein | 19g37% | 36g71% | <0.1g |
| Total Fat | 14g18% | 43g56% | <0.1g |
| Saturated Fat | 3.3g16% | 14g71% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 70mg23% | 107mg36% | <0.1mg |
| Carbohydrates | 0g0% | 1.4g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 11mcg1% | +39mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | — | — |
| Vitamin E | 1.5mg10% | 0.32mg2% | +1.2mg |
| Vitamin K | 5.0mcg4% | 0.10mcg0% | +4.9mcg |
| Vitamin B6 | 0.40mg23% | 0.31mg18% | +<0.1mg |
| Vitamin B12 | 8.7mcg363% | 1.2mcg48% | +7.6mcg |
| Folate | 1.0mcg0% | 2.0mcg1% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | 0.35mg29% | <0.1mg |
| Riboflavin (B2) | 0.31mg24% | 0.25mg19% | +<0.1mg |
| Niacin (B3) | 9.1mg57% | 11mg66% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 2190mg95% | <0.1mg |
| Calcium | 12mg1% | 10mg1% | +2.0mg |
| Iron | 1.6mg9% | 1.5mg8% | +0.14mg |
| Potassium | 314mg7% | 539mg11% | <0.1mg |
| Phosphorus | 217mg17% | 506mg40% | <0.1mg |
| Magnesium | 76mg18% | 30mg7% | +46mg |
| Zinc | 0.63mg6% | 3.4mg31% | <0.1mg |
| Copper | <0.1mg8% | 0.18mg20% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 44mcg80% | 59mcg107% | <0.1mcg |
🔬Nutritional Analysis
Calories: Mackerel (Raw) is significantly lower in calories at just 205 kcal per 100g compared to 548 kcal for Pork Cured (Baked) — that's 167% fewer calories, making Mackerel (Raw) the better choice for calorie-conscious diets.
Protein: Pork Cured (Baked) has more protein per 100g (35.7g vs 18.6g), but Mackerel (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Mackerel (Raw) is the leaner option with 13.9g of total fat per 100g compared to 43.3g. Mackerel (Raw) has less saturated fat (3.26g vs 14.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin K (Mackerel (Raw): 5mcg vs 0.1mcg), Vitamin B12 (Mackerel (Raw): 8.71mcg vs 1.16mcg).
Key Minerals: Notable mineral differences include Sodium (Pork Cured (Baked): 2190mg vs 90mg), Zinc (Pork Cured (Baked): 3.36mg vs 0.63mg), Magnesium (Mackerel (Raw): 76mg vs 30mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Cured (Baked) fits a high-protein diet. Mackerel (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Pork Cured (Baked)?
- Pork Cured (Baked) has more protein with 35.7g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Pork Cured (Baked)?
- Mackerel (Raw) is lower in calories with 205 kcal per 100g versus 548 kcal.
- Is Mackerel (Raw) or Pork Cured (Baked) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g protein per 100g, while Pork Cured (Baked) has 548 calories and 35.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mackerel (Raw) or Pork Cured (Baked)?
- Mackerel (Raw) is leaner with 13.9g of fat per 100g compared to 43.3g.