Trout (Raw)vsPork Loin (Raw)
Trout (Raw) has 119 calories and 21g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Trout (Raw) vs Pork Loin (Raw)
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Trout (Raw) provides 481mg of potassium per 100g — important for muscle function and hydration.
Trout (Raw) provides 67mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Trout (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 Trout Rainbow Wild Raw | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 119kcal6% | 109kcal5% | +10kcal |
| Protein | 21g41% | 21g42% | <0.1g |
| Total Fat | 3.5g4% | 2.2g3% | +1.3g |
| Saturated Fat | 0.72g4% | 0.70g3% | +<0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 59mg20% | 65mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 19mcg2% | 0mcg0% | +19mcg |
| Vitamin C | 2.4mg3% | 0mg0% | +2.4mg |
| Vitamin D | — | 0.20mcg1% | — |
| Vitamin E | — | 0.22mg1% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.41mg24% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 4.5mcg185% | 0.51mcg21% | +3.9mcg |
| Folate | 12mcg3% | 0mcg0% | +12mcg |
| Thiamin (B1) | 0.12mg10% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.10mg8% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 5.4mg34% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 31mg1% | 53mg2% | <0.1mg |
| Calcium | 67mg5% | 5.0mg0% | +62mg |
| Iron | 0.70mg4% | 0.98mg5% | <0.1mg |
| Potassium | 481mg10% | 399mg8% | +82mg |
| Phosphorus | 271mg22% | 247mg20% | +24mg |
| Magnesium | 31mg7% | 27mg6% | +4.0mg |
| Zinc | 1.1mg10% | 1.9mg17% | <0.1mg |
| Copper | 0.11mg12% | <0.1mg10% | +<0.1mg |
| Manganese | 0.16mg7% | <0.1mg1% | +0.14mg |
| Selenium | 13mcg23% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is moderately lower in calories than Trout (Raw), containing 109 kcal compared to 119 kcal per 100g (9% fewer calories).
Protein: Both are similar in protein content, with Trout (Raw) providing 20.5g and Pork Loin (Raw) providing 21g per 100g.
Fat: Trout (Raw) has more fat (3.46g 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 (Trout (Raw): 19mcg vs 0mcg), Vitamin C (Trout (Raw): 2.4mg vs 0mg), Folate (Trout (Raw): 12mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Trout (Raw): 67mg vs 5mg), Manganese (Trout (Raw): 0.158mg vs 0.015mg), Selenium (Pork Loin (Raw): 30.8mcg vs 12.6mcg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Trout (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 20.5g for Trout (Raw).
- Which is lower in calories, Trout (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 119 kcal.
- Is Trout (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Trout (Raw) has 119 calories and 20.5g 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, Trout (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 3.46g.