SardinevsPork Belly (Raw)
Sardine has 208 calories and 25g protein per 100g. Pork Belly (Raw) has 518 calories and 9.3g protein per 100g Sardine has more protein, Sardine is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Pork Belly (Raw)
Go with Sardine at just 208 kcal per 100g — 60% 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, more potassium.
Sardine has 142mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Sardine provides 397mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg 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 Sardine Atlantic Canned In Oil | Pork Belly | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 518kcal26% | <0.1kcal |
| Protein | 25g49% | 9.3g19% | +15g |
| Total Fat | 11g15% | 53g68% | <0.1g |
| Saturated Fat | 1.5g8% | 19g97% | <0.1g |
| Cholesterol | 142mg47% | 72mg24% | +70mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 3.0mcg0% | +29mcg |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 4.8mcg24% | — | — |
| Vitamin E | 2.0mg14% | 0.39mg3% | +1.6mg |
| Vitamin K | 2.6mcg2% | 0mcg0% | +2.6mcg |
| Vitamin B6 | 0.17mg10% | 0.13mg8% | +<0.1mg |
| Vitamin B12 | 8.9mcg373% | 0.84mcg35% | +8.1mcg |
| Folate | 10mcg3% | 1.0mcg0% | +9.0mcg |
| Thiamin (B1) | <0.1mg7% | 0.40mg33% | <0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.24mg19% | <0.1mg |
| Niacin (B3) | 5.2mg33% | 4.7mg29% | +0.59mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 32mg1% | +275mg |
| Calcium | 382mg29% | 5.0mg0% | +377mg |
| Iron | 2.9mg16% | 0.52mg3% | +2.4mg |
| Potassium | 397mg8% | 185mg4% | +212mg |
| Phosphorus | 490mg39% | 108mg9% | +382mg |
| Magnesium | 39mg9% | 4.0mg1% | +35mg |
| Zinc | 1.3mg12% | 1.0mg9% | +0.29mg |
| Copper | 0.19mg21% | <0.1mg6% | +0.13mg |
| Manganese | 0.11mg5% | <0.1mg0% | +0.10mg |
| Selenium | 53mcg96% | 8.0mcg15% | +45mcg |
🔬Nutritional Analysis
Calories: Sardine is significantly lower in calories at just 208 kcal per 100g compared to 518 kcal for Pork Belly (Raw) — that's 149% fewer calories, making Sardine the better choice for calorie-conscious diets.
Protein: Sardine provides more protein with 24.6g versus 9.34g per 100g. In terms of protein-to-calorie efficiency, Sardine offers better value for building and maintaining muscle.
Fat: Sardine is the leaner option with 11.4g of total fat per 100g compared to 53g. Sardine has less saturated fat (1.53g vs 19.3g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Pork Belly (Raw): 0.3mg vs 0mg), Vitamin K (Sardine: 2.6mcg vs 0mcg), Vitamin A (Sardine: 32mcg vs 3mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 5mg), Manganese (Sardine: 0.108mg vs 0.006mg), Sodium (Sardine: 307mg vs 32mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet. Pork Belly (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Pork Belly (Raw)?
- Sardine has more protein with 24.6g per 100g compared to 9.34g for Pork Belly (Raw).
- Which is lower in calories, Sardine or Pork Belly (Raw)?
- Sardine is lower in calories with 208 kcal per 100g versus 518 kcal.
- Is Sardine or Pork Belly (Raw) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g 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, Sardine or Pork Belly (Raw)?
- Sardine is leaner with 11.4g of fat per 100g compared to 53g.