Salmon (Raw)vsPork Loin (Raw)
Salmon (Raw) has 142 calories and 20g 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 Salmon (Raw) vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 23% fewer calories.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Salmon (Raw)
No major nutritional red flags stand out 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 Salmon Atlantic Wild Raw | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 109kcal5% | +33kcal |
| Protein | 20g40% | 21g42% | <0.1g |
| Total Fat | 6.3g8% | 2.2g3% | +4.2g |
| Saturated Fat | 0.98g5% | 0.70g3% | +0.28g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 55mg18% | 65mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 0mcg0% | +12mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 0.20mcg1% | — |
| Vitamin E | — | 0.22mg1% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.82mg48% | 0.78mg46% | +<0.1mg |
| Vitamin B12 | 3.2mcg133% | 0.51mcg21% | +2.7mcg |
| Folate | 25mcg6% | 0mcg0% | +25mcg |
| Thiamin (B1) | 0.23mg19% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.38mg29% | 0.34mg26% | +<0.1mg |
| Niacin (B3) | 7.9mg49% | 6.7mg42% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 53mg2% | <0.1mg |
| Calcium | 12mg1% | 5.0mg0% | +7.0mg |
| Iron | 0.80mg4% | 0.98mg5% | <0.1mg |
| Potassium | 490mg10% | 399mg8% | +91mg |
| Phosphorus | 200mg16% | 247mg20% | <0.1mg |
| Magnesium | 29mg7% | 27mg6% | +2.0mg |
| Zinc | 0.64mg6% | 1.9mg17% | <0.1mg |
| Copper | 0.25mg28% | <0.1mg10% | +0.16mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | 37mcg66% | 31mcg56% | +5.7mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is significantly lower in calories at just 109 kcal per 100g compared to 142 kcal for Salmon (Raw) — that's 30% fewer calories, making Pork Loin (Raw) the better choice for calorie-conscious diets.
Protein: Pork Loin (Raw) provides more protein with 21g versus 19.8g per 100g. In terms of protein-to-calorie efficiency, Pork Loin (Raw) offers better value for building and maintaining muscle.
Fat: Salmon (Raw) has more fat (6.34g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Salmon (Raw): 12mcg vs 0mcg), Folate (Salmon (Raw): 25mcg vs 0mcg), Vitamin B12 (Salmon (Raw): 3.18mcg vs 0.51mcg).
Key Minerals: Notable mineral differences include Zinc (Pork Loin (Raw): 1.89mg vs 0.64mg), Copper (Salmon (Raw): 0.25mg vs 0.09mg), Calcium (Salmon (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.
🔗Related Comparisons
More with Salmon
More with Pork Loin
❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Salmon (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 142 kcal.
- Is Salmon (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g 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, Salmon (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 6.34g.