Tilapia (Raw)vsPork Cured (Baked)
Tilapia (Raw) has 96 calories and 20g protein per 100g. Pork Cured (Baked) has 548 calories and 36g protein per 100g Pork Cured (Baked) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tilapia (Raw) vs Pork Cured (Baked)
Go with Tilapia (Raw) at just 96 kcal per 100g — 82% fewer calories.
Tilapia (Raw) will keep you satisfied longer with 20.1g protein — fat and protein slow digestion while fiber adds bulk.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Tilapia (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
Pork Cured (Baked) has 107mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Tilapia (Raw)
No major nutritional red flags stand out 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 Tilapia | Pork Cured Bacon Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 548kcal27% | <0.1kcal |
| Protein | 20g40% | 36g71% | <0.1g |
| Total Fat | 1.7g2% | 43g56% | <0.1g |
| Saturated Fat | 0.58g3% | 14g71% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 50mg17% | 107mg36% | <0.1mg |
| Carbohydrates | 0g0% | 1.4g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 11mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 3.1mcg16% | — | — |
| Vitamin E | 0.40mg3% | 0.32mg2% | +<0.1mg |
| Vitamin K | 1.4mcg1% | 0.10mcg0% | +1.3mcg |
| Vitamin B6 | 0.16mg10% | 0.31mg18% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 1.2mcg48% | +0.42mcg |
| Folate | 24mcg6% | 2.0mcg1% | +22mcg |
| Thiamin (B1) | <0.1mg3% | 0.35mg29% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 11mg66% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 2190mg95% | <0.1mg |
| Calcium | 10mg1% | 10mg1% | — |
| Iron | 0.56mg3% | 1.5mg8% | <0.1mg |
| Potassium | 302mg6% | 539mg11% | <0.1mg |
| Phosphorus | 170mg14% | 506mg40% | <0.1mg |
| Magnesium | 27mg6% | 30mg7% | <0.1mg |
| Zinc | 0.33mg3% | 3.4mg31% | <0.1mg |
| Copper | <0.1mg8% | 0.18mg20% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 42mcg76% | 59mcg107% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 548 kcal for Pork Cured (Baked) — that's 471% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Pork Cured (Baked) has more protein per 100g (35.7g vs 20.1g), but Tilapia (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tilapia (Raw) is the leaner option with 1.7g of total fat per 100g compared to 43.3g. Tilapia (Raw) has less saturated fat (0.585g vs 14.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pork Cured (Baked): 11mcg vs 0mcg), Vitamin K (Tilapia (Raw): 1.4mcg vs 0.1mcg), Folate (Tilapia (Raw): 24mcg vs 2mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Pork Cured (Baked): 2190mg vs 52mg), Zinc (Pork Cured (Baked): 3.36mg vs 0.33mg), Phosphorus (Pork Cured (Baked): 506mg vs 170mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Tilapia (Raw) fits a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
🔗Related Comparisons
More with Tilapia
More with Pork Cured
❓Frequently Asked Questions
- Which has more protein, Tilapia (Raw) or Pork Cured (Baked)?
- Pork Cured (Baked) has more protein with 35.7g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, Tilapia (Raw) or Pork Cured (Baked)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 548 kcal.
- Is Tilapia (Raw) or Pork Cured (Baked) healthier?
- It depends on your goals. Tilapia (Raw) has 96 calories and 20.1g 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, Tilapia (Raw) or Pork Cured (Baked)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 43.3g.