Mackerel (Raw)vsPork Loin (Raw)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 47% fewer calories.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg 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 Mackerel Atlantic | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 109kcal5% | +96kcal |
| Protein | 19g37% | 21g42% | <0.1g |
| Total Fat | 14g18% | 2.2g3% | +12g |
| Saturated Fat | 3.3g16% | 0.70g3% | +2.6g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 70mg23% | 65mg22% | +5.0mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 0mcg0% | +50mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | 0.20mcg1% | +16mcg |
| Vitamin E | 1.5mg10% | 0.22mg1% | +1.3mg |
| Vitamin K | 5.0mcg4% | 0mcg0% | +5.0mcg |
| Vitamin B6 | 0.40mg23% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 8.7mcg363% | 0.51mcg21% | +8.2mcg |
| Folate | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Thiamin (B1) | 0.18mg15% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.31mg24% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 9.1mg57% | 6.7mg42% | +2.4mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 53mg2% | +37mg |
| Calcium | 12mg1% | 5.0mg0% | +7.0mg |
| Iron | 1.6mg9% | 0.98mg5% | +0.65mg |
| Potassium | 314mg7% | 399mg8% | <0.1mg |
| Phosphorus | 217mg17% | 247mg20% | <0.1mg |
| Magnesium | 76mg18% | 27mg6% | +49mg |
| Zinc | 0.63mg6% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | — |
| Selenium | 44mcg80% | 31mcg56% | +13mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is significantly lower in calories at just 109 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 88% fewer calories, making Pork Loin (Raw) the better choice for calorie-conscious diets.
Protein: Pork Loin (Raw) provides more protein with 21g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Pork Loin (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 2.17g 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. Pork Loin (Raw) has less saturated fat (0.698g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mackerel (Raw): 50mcg vs 0mcg), Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin K (Mackerel (Raw): 5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Zinc (Pork Loin (Raw): 1.89mg vs 0.63mg), Magnesium (Mackerel (Raw): 76mg vs 27mg), Calcium (Mackerel (Raw): 12mg vs 5mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g 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, Mackerel (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 13.9g.