TunavsPork Belly (Raw)
Tuna has 198 calories and 29g protein per 100g. Pork Belly (Raw) has 518 calories and 9.3g protein per 100g Tuna has more protein, Tuna is lower in calories.
🎯When to Eat What
Goal-based picks for Tuna vs Pork Belly (Raw)
Go with Tuna at just 198 kcal per 100g — 62% 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, more potassium.
Tuna edges ahead overall with more protein, less saturated fat — the more nutritious option for everyday eating.
⚠️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 Belly (Raw)
High in saturated fat with 19.3g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 72mg per 100g.
Calorie-dense at 518 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 Belly | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 198kcal10% | 518kcal26% | <0.1kcal |
| Protein | 29g58% | 9.3g19% | +20g |
| Total Fat | 8.2g11% | 53g68% | <0.1g |
| Saturated Fat | 1.5g8% | 19g97% | <0.1g |
| Cholesterol | 18mg6% | 72mg24% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 23mcg3% | 3.0mcg0% | +20mcg |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 6.7mcg34% | — | — |
| Vitamin E | 0.87mg6% | 0.39mg3% | +0.48mg |
| Vitamin K | 44mcg37% | 0mcg0% | +44mcg |
| Vitamin B6 | 0.11mg6% | 0.13mg8% | <0.1mg |
| Vitamin B12 | 2.2mcg92% | 0.84mcg35% | +1.4mcg |
| Folate | 5.0mcg1% | 1.0mcg0% | +4.0mcg |
| Thiamin (B1) | <0.1mg3% | 0.40mg33% | <0.1mg |
| Riboflavin (B2) | 0.12mg9% | 0.24mg19% | <0.1mg |
| Niacin (B3) | 12mg78% | 4.7mg29% | +7.8mg |
| 🔶Minerals | |||
| Sodium | 416mg18% | 32mg1% | +384mg |
| Calcium | 13mg1% | 5.0mg0% | +8.0mg |
| Iron | 1.4mg8% | 0.52mg3% | +0.87mg |
| Potassium | 207mg4% | 185mg4% | +22mg |
| Phosphorus | 311mg25% | 108mg9% | +203mg |
| Magnesium | 31mg7% | 4.0mg1% | +27mg |
| Zinc | 0.90mg8% | 1.0mg9% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 76mcg138% | 8.0mcg15% | +68mcg |
🔬Nutritional Analysis
Calories: Tuna is significantly lower in calories at just 198 kcal per 100g compared to 518 kcal for Pork Belly (Raw) — that's 162% fewer calories, making Tuna the better choice for calorie-conscious diets.
Protein: Tuna provides more protein with 29.1g versus 9.34g per 100g. In terms of protein-to-calorie efficiency, Tuna offers better value for building and maintaining muscle.
Fat: Tuna is the leaner option with 8.21g of total fat per 100g compared to 53g. Tuna has less saturated fat (1.53g vs 19.3g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Pork Belly (Raw): 0.3mg vs 0mg), Vitamin K (Tuna: 44mcg vs 0mcg), Thiamin (B1) (Pork Belly (Raw): 0.396mg vs 0.038mg).
Key Minerals: Notable mineral differences include Sodium (Tuna: 416mg vs 32mg), Selenium (Tuna: 76mcg vs 8mcg), Magnesium (Tuna: 31mg vs 4mg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna fits a high-protein diet. Pork Belly (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Tuna or Pork Belly (Raw)?
- Tuna has more protein with 29.1g per 100g compared to 9.34g for Pork Belly (Raw).
- Which is lower in calories, Tuna or Pork Belly (Raw)?
- Tuna is lower in calories with 198 kcal per 100g versus 518 kcal.
- Is Tuna or Pork Belly (Raw) healthier?
- It depends on your goals. Tuna has 198 calories and 29.1g protein per 100g, while Pork Belly (Raw) has 518 calories and 9.34g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tuna or Pork Belly (Raw)?
- Tuna is leaner with 8.21g of fat per 100g compared to 53g.