Mackerel (Raw)vsPork Belly (Raw)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Pork Belly (Raw) has 518 calories and 9.3g protein per 100g Mackerel (Raw) has more protein, Mackerel (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Pork Belly (Raw)
Go with Mackerel (Raw) at just 205 kcal per 100g — 60% 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, more potassium.
Mackerel (Raw) provides 314mg of potassium per 100g — important for muscle function and hydration.
Mackerel (Raw) edges ahead overall with more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Pork Belly (Raw)
High in saturated fat with 19.3g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 72mg per 100g.
Calorie-dense at 518 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 Belly | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 518kcal26% | <0.1kcal |
| Protein | 19g37% | 9.3g19% | +9.3g |
| Total Fat | 14g18% | 53g68% | <0.1g |
| Saturated Fat | 3.3g16% | 19g97% | <0.1g |
| Cholesterol | 70mg23% | 72mg24% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 3.0mcg0% | +47mcg |
| Vitamin C | 0.40mg0% | 0.30mg0% | +0.10mg |
| Vitamin D | 16mcg81% | — | — |
| Vitamin E | 1.5mg10% | 0.39mg3% | +1.1mg |
| Vitamin K | 5.0mcg4% | 0mcg0% | +5.0mcg |
| Vitamin B6 | 0.40mg23% | 0.13mg8% | +0.27mg |
| Vitamin B12 | 8.7mcg363% | 0.84mcg35% | +7.9mcg |
| Folate | 1.0mcg0% | 1.0mcg0% | — |
| Thiamin (B1) | 0.18mg15% | 0.40mg33% | <0.1mg |
| Riboflavin (B2) | 0.31mg24% | 0.24mg19% | +<0.1mg |
| Niacin (B3) | 9.1mg57% | 4.7mg29% | +4.4mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 32mg1% | +58mg |
| Calcium | 12mg1% | 5.0mg0% | +7.0mg |
| Iron | 1.6mg9% | 0.52mg3% | +1.1mg |
| Potassium | 314mg7% | 185mg4% | +129mg |
| Phosphorus | 217mg17% | 108mg9% | +109mg |
| Magnesium | 76mg18% | 4.0mg1% | +72mg |
| Zinc | 0.63mg6% | 1.0mg9% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 44mcg80% | 8.0mcg15% | +36mcg |
🔬Nutritional Analysis
Calories: Mackerel (Raw) is significantly lower in calories at just 205 kcal per 100g compared to 518 kcal for Pork Belly (Raw) — that's 153% fewer calories, making Mackerel (Raw) the better choice for calorie-conscious diets.
Protein: Mackerel (Raw) provides more protein with 18.6g versus 9.34g per 100g. In terms of protein-to-calorie efficiency, Mackerel (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) is the leaner option with 13.9g of total fat per 100g compared to 53g. Mackerel (Raw) has less saturated fat (3.26g vs 19.3g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Mackerel (Raw): 5mcg vs 0mcg), Vitamin A (Mackerel (Raw): 50mcg vs 3mcg), Vitamin B12 (Mackerel (Raw): 8.71mcg vs 0.84mcg).
Key Minerals: Notable mineral differences include Magnesium (Mackerel (Raw): 76mg vs 4mg), Selenium (Mackerel (Raw): 44.1mcg vs 8mcg), Iron (Mackerel (Raw): 1.63mg vs 0.52mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Pork Belly (Raw)?
- Mackerel (Raw) has more protein with 18.6g per 100g compared to 9.34g for Pork Belly (Raw).
- Which is lower in calories, Mackerel (Raw) or Pork Belly (Raw)?
- Mackerel (Raw) is lower in calories with 205 kcal per 100g versus 518 kcal.
- Is Mackerel (Raw) or Pork Belly (Raw) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g protein per 100g, while Pork Belly (Raw) has 518 calories and 9.34g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mackerel (Raw) or Pork Belly (Raw)?
- Mackerel (Raw) is leaner with 13.9g of fat per 100g compared to 53g.