TunavsPork Cured (Baked)
Tuna has 198 calories and 29g protein per 100g. Pork Cured (Baked) has 548 calories and 36g protein per 100g Pork Cured (Baked) has more protein, Tuna is lower in calories.
🎯When to Eat What
Goal-based picks for Tuna vs Pork Cured (Baked)
Go with Tuna at just 198 kcal per 100g — 64% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna packs 29.1g of protein per 100g (59% of calories from protein) — the better pick for muscle growth and recovery.
Tuna 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
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
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 Tuna Light Canned In Oil Drained Solids | Pork Cured Bacon Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 198kcal10% | 548kcal27% | <0.1kcal |
| Protein | 29g58% | 36g71% | <0.1g |
| Total Fat | 8.2g11% | 43g56% | <0.1g |
| Saturated Fat | 1.5g8% | 14g71% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 18mg6% | 107mg36% | <0.1mg |
| Carbohydrates | 0g0% | 1.4g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 23mcg3% | 11mcg1% | +12mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 6.7mcg34% | — | — |
| Vitamin E | 0.87mg6% | 0.32mg2% | +0.55mg |
| Vitamin K | 44mcg37% | 0.10mcg0% | +44mcg |
| Vitamin B6 | 0.11mg6% | 0.31mg18% | <0.1mg |
| Vitamin B12 | 2.2mcg92% | 1.2mcg48% | +1.0mcg |
| Folate | 5.0mcg1% | 2.0mcg1% | +3.0mcg |
| Thiamin (B1) | <0.1mg3% | 0.35mg29% | <0.1mg |
| Riboflavin (B2) | 0.12mg9% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 12mg78% | 11mg66% | +1.8mg |
| 🔶Minerals | |||
| Sodium | 416mg18% | 2190mg95% | <0.1mg |
| Calcium | 13mg1% | 10mg1% | +3.0mg |
| Iron | 1.4mg8% | 1.5mg8% | <0.1mg |
| Potassium | 207mg4% | 539mg11% | <0.1mg |
| Phosphorus | 311mg25% | 506mg40% | <0.1mg |
| Magnesium | 31mg7% | 30mg7% | +1.0mg |
| Zinc | 0.90mg8% | 3.4mg31% | <0.1mg |
| Copper | <0.1mg8% | 0.18mg20% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 76mcg138% | 59mcg107% | +17mcg |
🔬Nutritional Analysis
Calories: Tuna is significantly lower in calories at just 198 kcal per 100g compared to 548 kcal for Pork Cured (Baked) — that's 177% fewer calories, making Tuna the better choice for calorie-conscious diets.
Protein: Pork Cured (Baked) has more protein per 100g (35.7g vs 29.1g), but Tuna delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna is the leaner option with 8.21g of total fat per 100g compared to 43.3g. Tuna has less saturated fat (1.53g vs 14.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Tuna: 44mcg vs 0.1mcg), Thiamin (B1) (Pork Cured (Baked): 0.348mg vs 0.038mg), Vitamin B6 (Pork Cured (Baked): 0.309mg vs 0.11mg).
Key Minerals: Notable mineral differences include Sodium (Pork Cured (Baked): 2190mg vs 416mg), Zinc (Pork Cured (Baked): 3.36mg vs 0.9mg), Potassium (Pork Cured (Baked): 539mg vs 207mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Tuna or Pork Cured (Baked)?
- Pork Cured (Baked) has more protein with 35.7g per 100g compared to 29.1g for Tuna.
- Which is lower in calories, Tuna or Pork Cured (Baked)?
- Tuna is lower in calories with 198 kcal per 100g versus 548 kcal.
- Is Tuna or Pork Cured (Baked) healthier?
- It depends on your goals. Tuna has 198 calories and 29.1g 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, Tuna or Pork Cured (Baked)?
- Tuna is leaner with 8.21g of fat per 100g compared to 43.3g.