Fish Sunfish Pumpkin SeedvsPork Loin Backribs Bone-in Lean Only
ðŊWhen to Eat What
Goal-based picks for Fish Sunfish Pumpkin Seed vs Pork Loin Backribs Bone-in Lean Only
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g â 48% fewer calories.
Pork Loin Backribs Bone-in Lean Only will keep you satisfied longer with 20.8g protein, 9.84g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Pork Loin Backribs Bone-in Lean Only's natural fat (9.84g/100g) helps your body absorb fat-soluble nutrients like vitamin D â not all fat is bad, moderate amounts are essential.
Fish Sunfish Pumpkin Seed is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Sunfish Pumpkin Seed provides 350mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Fish Sunfish Pumpkin Seed provides 80mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Sunfish Pumpkin Seed | Pork Loin Backribs Bone-in Lean Only | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 89kcal4% | 172kcal9% | <0.1kcal |
| Protein | 19g39% | 21g42% | <0.1g |
| Total Fat | 0.70g1% | 9.8g13% | <0.1g |
| Saturated Fat | 0.14g1% | 3.5g17% | <0.1g |
| Trans Fat | â | <0.1g | â |
| Cholesterol | 67mg22% | 66mg22% | +1.0mg |
| Carbohydrates | 0g0% | 0g0% | â |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 3.0mcg0% | +12mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | â | 0.90mcg5% | â |
| Vitamin E | â | 0.20mg1% | â |
| Vitamin K | â | 0mcg0% | â |
| Vitamin B6 | 0.12mg7% | 0.47mg27% | <0.1mg |
| Vitamin B12 | 2.0mcg83% | 0.54mcg23% | +1.5mcg |
| Folate | 15mcg4% | 0mcg0% | +15mcg |
| Thiamin (B1) | <0.1mg7% | 0.50mg41% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.33mg25% | <0.1mg |
| Niacin (B3) | 1.2mg8% | 7.3mg45% | <0.1mg |
| ðķMinerals | |||
| Sodium | 80mg3% | 95mg4% | <0.1mg |
| Calcium | 80mg6% | 26mg2% | +54mg |
| Iron | 1.2mg7% | 0.84mg5% | +0.36mg |
| Potassium | 350mg7% | 268mg6% | +82mg |
| Phosphorus | 180mg14% | 165mg13% | +15mg |
| Magnesium | 30mg7% | 17mg4% | +13mg |
| Zinc | 1.6mg14% | 2.7mg25% | <0.1mg |
| Copper | 0.30mg33% | <0.1mg10% | +0.21mg |
| Manganese | 0.70mg30% | <0.1mg0% | +0.69mg |
| Selenium | 13mcg23% | 33mcg61% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 172 kcal for Pork Loin Backribs Bone-in Lean Only â that's 93% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Pork Loin Backribs Bone-in Lean Only provides more protein with 20.8g versus 19.4g per 100g. In terms of protein-to-calorie efficiency, Fish Sunfish Pumpkin Seed offers better value for building and maintaining muscle.
Fat: Pork Loin Backribs Bone-in Lean Only has more fat (9.84g vs 0.7g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Fish Sunfish Pumpkin Seed has less saturated fat (0.139g vs 3.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Sunfish Pumpkin Seed: 1mg vs 0mg), Folate (Fish Sunfish Pumpkin Seed: 15mcg vs 0mcg), Thiamin (B1) (Pork Loin Backribs Bone-in Lean Only: 0.496mg vs 0.08mg).
Key Minerals: Notable mineral differences include Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0.009mg), Copper (Fish Sunfish Pumpkin Seed: 0.3mg vs 0.091mg), Calcium (Fish Sunfish Pumpkin Seed: 80mg vs 26mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin Backribs Bone-in Lean Only fits a high-protein diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Both fit a low-sodium diet.