SardinevsPork Cured (Baked)
Sardine has 208 calories and 25g protein per 100g. Pork Cured (Baked) has 548 calories and 36g protein per 100g Pork Cured (Baked) has more protein, Sardine is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Pork Cured (Baked)
Go with Sardine at just 208 kcal per 100g — 62% fewer calories.
Sardine will keep you satisfied longer with 24.6g protein, 11.4g fat — fat and protein slow digestion while fiber adds bulk.
Sardine packs 24.6g of protein per 100g (47% of calories from protein) — the better pick for muscle growth and recovery.
Sardine is the heart-friendlier option with lower saturated fat, less sodium.
Sardine provides 382mg of calcium per 100g — a much better source for bone health.
Sardine has 2.9mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg 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 Sardine Atlantic Canned In Oil | Pork Cured Bacon Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 548kcal27% | <0.1kcal |
| Protein | 25g49% | 36g71% | <0.1g |
| Total Fat | 11g15% | 43g56% | <0.1g |
| Saturated Fat | 1.5g8% | 14g71% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 142mg47% | 107mg36% | +35mg |
| Carbohydrates | 0g0% | 1.4g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 11mcg1% | +21mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 4.8mcg24% | — | — |
| Vitamin E | 2.0mg14% | 0.32mg2% | +1.7mg |
| Vitamin K | 2.6mcg2% | 0.10mcg0% | +2.5mcg |
| Vitamin B6 | 0.17mg10% | 0.31mg18% | <0.1mg |
| Vitamin B12 | 8.9mcg373% | 1.2mcg48% | +7.8mcg |
| Folate | 10mcg3% | 2.0mcg1% | +8.0mcg |
| Thiamin (B1) | <0.1mg7% | 0.35mg29% | <0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 5.2mg33% | 11mg66% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 2190mg95% | <0.1mg |
| Calcium | 382mg29% | 10mg1% | +372mg |
| Iron | 2.9mg16% | 1.5mg8% | +1.4mg |
| Potassium | 397mg8% | 539mg11% | <0.1mg |
| Phosphorus | 490mg39% | 506mg40% | <0.1mg |
| Magnesium | 39mg9% | 30mg7% | +9.0mg |
| Zinc | 1.3mg12% | 3.4mg31% | <0.1mg |
| Copper | 0.19mg21% | 0.18mg20% | +<0.1mg |
| Manganese | 0.11mg5% | <0.1mg1% | +<0.1mg |
| Selenium | 53mcg96% | 59mcg107% | <0.1mcg |
🔬Nutritional Analysis
Calories: Sardine is significantly lower in calories at just 208 kcal per 100g compared to 548 kcal for Pork Cured (Baked) — that's 163% fewer calories, making Sardine the better choice for calorie-conscious diets.
Protein: Pork Cured (Baked) has more protein per 100g (35.7g vs 24.6g), but Sardine delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine is the leaner option with 11.4g of total fat per 100g compared to 43.3g. Sardine has less saturated fat (1.53g vs 14.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Sardine: 2.6mcg vs 0.1mcg), Vitamin B12 (Sardine: 8.94mcg vs 1.16mcg), Vitamin E (Sardine: 2.04mg vs 0.32mg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 10mg), Sodium (Pork Cured (Baked): 2190mg vs 307mg), Manganese (Sardine: 0.108mg vs 0.022mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Sardine or Pork Cured (Baked)?
- Pork Cured (Baked) has more protein with 35.7g per 100g compared to 24.6g for Sardine.
- Which is lower in calories, Sardine or Pork Cured (Baked)?
- Sardine is lower in calories with 208 kcal per 100g versus 548 kcal.
- Is Sardine or Pork Cured (Baked) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g 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, Sardine or Pork Cured (Baked)?
- Sardine is leaner with 11.4g of fat per 100g compared to 43.3g.