TunavsPork Loin (Raw)
Tuna has 198 calories and 29g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Tuna has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tuna vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 45% 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's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
⚠️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 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 Tuna Light Canned In Oil Drained Solids | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 198kcal10% | 109kcal5% | +89kcal |
| Protein | 29g58% | 21g42% | +8.1g |
| Total Fat | 8.2g11% | 2.2g3% | +6.0g |
| Saturated Fat | 1.5g8% | 0.70g3% | +0.83g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 18mg6% | 65mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 23mcg3% | 0mcg0% | +23mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 6.7mcg34% | 0.20mcg1% | +6.5mcg |
| Vitamin E | 0.87mg6% | 0.22mg1% | +0.65mg |
| Vitamin K | 44mcg37% | 0mcg0% | +44mcg |
| Vitamin B6 | 0.11mg6% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 2.2mcg92% | 0.51mcg21% | +1.7mcg |
| Folate | 5.0mcg1% | 0mcg0% | +5.0mcg |
| Thiamin (B1) | <0.1mg3% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.12mg9% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 12mg78% | 6.7mg42% | +5.7mg |
| 🔶Minerals | |||
| Sodium | 416mg18% | 53mg2% | +363mg |
| Calcium | 13mg1% | 5.0mg0% | +8.0mg |
| Iron | 1.4mg8% | 0.98mg5% | +0.41mg |
| Potassium | 207mg4% | 399mg8% | <0.1mg |
| Phosphorus | 311mg25% | 247mg20% | +64mg |
| Magnesium | 31mg7% | 27mg6% | +4.0mg |
| Zinc | 0.90mg8% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | — |
| Selenium | 76mcg138% | 31mcg56% | +45mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is significantly lower in calories at just 109 kcal per 100g compared to 198 kcal for Tuna — that's 82% fewer calories, making Pork Loin (Raw) the better choice for calorie-conscious diets.
Protein: Tuna has more protein per 100g (29.1g vs 21g), but Pork Loin (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna has more fat (8.21g 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 (Tuna: 23mcg vs 0mcg), Vitamin K (Tuna: 44mcg vs 0mcg), Folate (Tuna: 5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Tuna: 416mg vs 53mg), Calcium (Tuna: 13mg vs 5mg), Selenium (Tuna: 76mcg vs 30.8mcg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Tuna or Pork Loin (Raw)?
- Tuna has more protein with 29.1g per 100g compared to 21g for Pork Loin (Raw).
- Which is lower in calories, Tuna or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 198 kcal.
- Is Tuna or Pork Loin (Raw) healthier?
- It depends on your goals. Tuna has 198 calories and 29.1g 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, Tuna or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 8.21g.