Salmon (Raw)vsPork Belly (Raw)
Salmon (Raw) has 142 calories and 20g protein per 100g. Pork Belly (Raw) has 518 calories and 9.3g protein per 100g Salmon (Raw) has more protein, Salmon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Pork Belly (Raw)
Go with Salmon (Raw) at just 142 kcal per 100g — 73% 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, more potassium.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
Salmon (Raw) edges ahead overall with more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Salmon (Raw)
No major nutritional red flags stand out 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 Salmon Atlantic Wild Raw | Pork Belly | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 518kcal26% | <0.1kcal |
| Protein | 20g40% | 9.3g19% | +10g |
| Total Fat | 6.3g8% | 53g68% | <0.1g |
| Saturated Fat | 0.98g5% | 19g97% | <0.1g |
| Cholesterol | 55mg18% | 72mg24% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 3.0mcg0% | +9.0mcg |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin E | — | 0.39mg3% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.82mg48% | 0.13mg8% | +0.69mg |
| Vitamin B12 | 3.2mcg133% | 0.84mcg35% | +2.3mcg |
| Folate | 25mcg6% | 1.0mcg0% | +24mcg |
| Thiamin (B1) | 0.23mg19% | 0.40mg33% | <0.1mg |
| Riboflavin (B2) | 0.38mg29% | 0.24mg19% | +0.14mg |
| Niacin (B3) | 7.9mg49% | 4.7mg29% | +3.2mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 32mg1% | +12mg |
| Calcium | 12mg1% | 5.0mg0% | +7.0mg |
| Iron | 0.80mg4% | 0.52mg3% | +0.28mg |
| Potassium | 490mg10% | 185mg4% | +305mg |
| Phosphorus | 200mg16% | 108mg9% | +92mg |
| Magnesium | 29mg7% | 4.0mg1% | +25mg |
| Zinc | 0.64mg6% | 1.0mg9% | <0.1mg |
| Copper | 0.25mg28% | <0.1mg6% | +0.20mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 37mcg66% | 8.0mcg15% | +29mcg |
🔬Nutritional Analysis
Calories: Salmon (Raw) is significantly lower in calories at just 142 kcal per 100g compared to 518 kcal for Pork Belly (Raw) — that's 265% fewer calories, making Salmon (Raw) the better choice for calorie-conscious diets.
Protein: Salmon (Raw) provides more protein with 19.8g versus 9.34g per 100g. In terms of protein-to-calorie efficiency, Salmon (Raw) offers better value for building and maintaining muscle.
Fat: Salmon (Raw) is the leaner option with 6.34g of total fat per 100g compared to 53g. Salmon (Raw) has less saturated fat (0.981g vs 19.3g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Pork Belly (Raw): 0.3mg vs 0mg), Folate (Salmon (Raw): 25mcg vs 1mcg), Vitamin B6 (Salmon (Raw): 0.818mg vs 0.13mg). 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 Magnesium (Salmon (Raw): 29mg vs 4mg), Copper (Salmon (Raw): 0.25mg vs 0.052mg), Selenium (Salmon (Raw): 36.5mcg vs 8mcg). 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. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Pork Belly (Raw)?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 9.34g for Pork Belly (Raw).
- Which is lower in calories, Salmon (Raw) or Pork Belly (Raw)?
- Salmon (Raw) is lower in calories with 142 kcal per 100g versus 518 kcal.
- Is Salmon (Raw) or Pork Belly (Raw) healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g 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, Salmon (Raw) or Pork Belly (Raw)?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 53g.