SardinevsPork Loin (Raw)
Sardine has 208 calories and 25g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Sardine has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 48% fewer calories.
Sardine's natural fat (11.4g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — not all fat is bad, moderate amounts are essential.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with lower saturated fat, less sodium, 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 382mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg 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 Sardine Atlantic Canned In Oil | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 109kcal5% | +99kcal |
| Protein | 25g49% | 21g42% | +3.6g |
| Total Fat | 11g15% | 2.2g3% | +9.2g |
| Saturated Fat | 1.5g8% | 0.70g3% | +0.83g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 142mg47% | 65mg22% | +77mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 0mcg0% | +32mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 4.8mcg24% | 0.20mcg1% | +4.6mcg |
| Vitamin E | 2.0mg14% | 0.22mg1% | +1.8mg |
| Vitamin K | 2.6mcg2% | 0mcg0% | +2.6mcg |
| Vitamin B6 | 0.17mg10% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 8.9mcg373% | 0.51mcg21% | +8.4mcg |
| Folate | 10mcg3% | 0mcg0% | +10mcg |
| Thiamin (B1) | <0.1mg7% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 5.2mg33% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 53mg2% | +254mg |
| Calcium | 382mg29% | 5.0mg0% | +377mg |
| Iron | 2.9mg16% | 0.98mg5% | +1.9mg |
| Potassium | 397mg8% | 399mg8% | <0.1mg |
| Phosphorus | 490mg39% | 247mg20% | +243mg |
| Magnesium | 39mg9% | 27mg6% | +12mg |
| Zinc | 1.3mg12% | 1.9mg17% | <0.1mg |
| Copper | 0.19mg21% | <0.1mg10% | +<0.1mg |
| Manganese | 0.11mg5% | <0.1mg1% | +<0.1mg |
| Selenium | 53mcg96% | 31mcg56% | +22mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is significantly lower in calories at just 109 kcal per 100g compared to 208 kcal for Sardine — that's 91% fewer calories, making Pork Loin (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 21g), but Pork Loin (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g 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 (Sardine: 32mcg vs 0mcg), Vitamin K (Sardine: 2.6mcg vs 0mcg), Folate (Sardine: 10mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 5mg), Manganese (Sardine: 0.108mg vs 0.015mg), Sodium (Sardine: 307mg vs 53mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Pork Loin (Raw)?
- Sardine has more protein with 24.6g per 100g compared to 21g for Pork Loin (Raw).
- Which is lower in calories, Sardine or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 208 kcal.
- Is Sardine or Pork Loin (Raw) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g 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, Sardine or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 11.4g.