Tilapia (Raw)vsPork Loin (Raw)
Tilapia (Raw) has 96 calories and 20g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tilapia (Raw) vs Pork Loin (Raw)
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Tilapia (Raw)
No major nutritional red flags stand out 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 Tilapia | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 109kcal5% | <0.1kcal |
| Protein | 20g40% | 21g42% | <0.1g |
| Total Fat | 1.7g2% | 2.2g3% | <0.1g |
| Saturated Fat | 0.58g3% | 0.70g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 50mg17% | 65mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 3.1mcg16% | 0.20mcg1% | +2.9mcg |
| Vitamin E | 0.40mg3% | 0.22mg1% | +0.18mg |
| Vitamin K | 1.4mcg1% | 0mcg0% | +1.4mcg |
| Vitamin B6 | 0.16mg10% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 0.51mcg21% | +1.1mcg |
| Folate | 24mcg6% | 0mcg0% | +24mcg |
| Thiamin (B1) | <0.1mg3% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 53mg2% | <0.1mg |
| Calcium | 10mg1% | 5.0mg0% | +5.0mg |
| Iron | 0.56mg3% | 0.98mg5% | <0.1mg |
| Potassium | 302mg6% | 399mg8% | <0.1mg |
| Phosphorus | 170mg14% | 247mg20% | <0.1mg |
| Magnesium | 27mg6% | 27mg6% | — |
| Zinc | 0.33mg3% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 42mcg76% | 31mcg56% | +11mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is moderately lower in calories than Pork Loin (Raw), containing 96 kcal compared to 109 kcal per 100g (14% fewer calories).
Protein: Both are similar in protein content, with Tilapia (Raw) providing 20.1g and Pork Loin (Raw) providing 21g per 100g.
Fat: Pork Loin (Raw) has more fat (2.17g vs 1.7g 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 K (Tilapia (Raw): 1.4mcg vs 0mcg), Folate (Tilapia (Raw): 24mcg vs 0mcg), Thiamin (B1) (Pork Loin (Raw): 0.998mg vs 0.041mg).
Key Minerals: Notable mineral differences include Zinc (Pork Loin (Raw): 1.89mg vs 0.33mg), Manganese (Tilapia (Raw): 0.037mg vs 0.015mg), Calcium (Tilapia (Raw): 10mg vs 5mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Tilapia (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, Tilapia (Raw) or Pork Loin (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 109 kcal.
- Is Tilapia (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Tilapia (Raw) has 96 calories and 20.1g 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, Tilapia (Raw) or Pork Loin (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 2.17g.