Salmon (Raw)vsPork Cured (Baked)
Salmon (Raw) has 142 calories and 20g protein per 100g. Pork Cured (Baked) has 548 calories and 36g protein per 100g Pork Cured (Baked) has more protein, Salmon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Pork Cured (Baked)
Go with Salmon (Raw) at just 142 kcal per 100g — 74% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Salmon (Raw) packs 19.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
Pork Cured (Baked) has 107mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Salmon (Raw)
No major nutritional red flags stand out 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 Salmon Atlantic Wild Raw | Pork Cured Bacon Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 548kcal27% | <0.1kcal |
| Protein | 20g40% | 36g71% | <0.1g |
| Total Fat | 6.3g8% | 43g56% | <0.1g |
| Saturated Fat | 0.98g5% | 14g71% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 55mg18% | 107mg36% | <0.1mg |
| Carbohydrates | 0g0% | 1.4g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 11mcg1% | +1.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin E | — | 0.32mg2% | — |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.82mg48% | 0.31mg18% | +0.51mg |
| Vitamin B12 | 3.2mcg133% | 1.2mcg48% | +2.0mcg |
| Folate | 25mcg6% | 2.0mcg1% | +23mcg |
| Thiamin (B1) | 0.23mg19% | 0.35mg29% | <0.1mg |
| Riboflavin (B2) | 0.38mg29% | 0.25mg19% | +0.13mg |
| Niacin (B3) | 7.9mg49% | 11mg66% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 2190mg95% | <0.1mg |
| Calcium | 12mg1% | 10mg1% | +2.0mg |
| Iron | 0.80mg4% | 1.5mg8% | <0.1mg |
| Potassium | 490mg10% | 539mg11% | <0.1mg |
| Phosphorus | 200mg16% | 506mg40% | <0.1mg |
| Magnesium | 29mg7% | 30mg7% | <0.1mg |
| Zinc | 0.64mg6% | 3.4mg31% | <0.1mg |
| Copper | 0.25mg28% | 0.18mg20% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 37mcg66% | 59mcg107% | <0.1mcg |
🔬Nutritional Analysis
Calories: Salmon (Raw) is significantly lower in calories at just 142 kcal per 100g compared to 548 kcal for Pork Cured (Baked) — that's 286% fewer calories, making Salmon (Raw) the better choice for calorie-conscious diets.
Protein: Pork Cured (Baked) has more protein per 100g (35.7g vs 19.8g), but Salmon (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Salmon (Raw) is the leaner option with 6.34g of total fat per 100g compared to 43.3g. Salmon (Raw) has less saturated fat (0.981g vs 14.2g).
Key Vitamins: The most notable vitamin differences are in Folate (Salmon (Raw): 25mcg vs 2mcg), Vitamin B12 (Salmon (Raw): 3.18mcg vs 1.16mcg), Vitamin B6 (Salmon (Raw): 0.818mg vs 0.309mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Pork Cured (Baked): 2190mg vs 44mg), Zinc (Pork Cured (Baked): 3.36mg vs 0.64mg), Phosphorus (Pork Cured (Baked): 506mg vs 200mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Pork Cured (Baked) fits a high-protein diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Pork Cured (Baked)?
- Pork Cured (Baked) has more protein with 35.7g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Salmon (Raw) or Pork Cured (Baked)?
- Salmon (Raw) is lower in calories with 142 kcal per 100g versus 548 kcal.
- Is Salmon (Raw) or Pork Cured (Baked) healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g 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, Salmon (Raw) or Pork Cured (Baked)?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 43.3g.