Scallop (Raw)vsPork Loin (Raw)
Scallop (Raw) has 69 calories and 12g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Scallop (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Scallop (Raw) vs Pork Loin (Raw)
Go with Scallop (Raw) at just 69 kcal per 100g — 37% fewer calories.
Pork Loin (Raw) will keep you satisfied longer with 21g protein — fat and protein slow digestion while fiber adds bulk.
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 less sodium, more potassium.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
Pork Loin (Raw) edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Scallop (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 | Mollusks Scallop Mixed Species | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 69kcal3% | 109kcal5% | <0.1kcal |
| Protein | 12g24% | 21g42% | <0.1g |
| Total Fat | 0.49g1% | 2.2g3% | <0.1g |
| Saturated Fat | 0.13g1% | 0.70g3% | <0.1g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 24mg8% | 65mg22% | <0.1mg |
| Carbohydrates | 3.2g1% | 0g0% | +3.2g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0.20mcg1% | <0.1mcg |
| Vitamin E | 0mg0% | 0.22mg1% | <0.1mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | <0.1mg4% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 1.4mcg59% | 0.51mcg21% | +0.90mcg |
| Folate | 16mcg4% | 0mcg0% | +16mcg |
| Thiamin (B1) | <0.1mg1% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 0.70mg4% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 392mg17% | 53mg2% | +339mg |
| Calcium | 6.0mg0% | 5.0mg0% | +1.0mg |
| Iron | 0.38mg2% | 0.98mg5% | <0.1mg |
| Potassium | 205mg4% | 399mg8% | <0.1mg |
| Phosphorus | 334mg27% | 247mg20% | +87mg |
| Magnesium | 22mg5% | 27mg6% | <0.1mg |
| Zinc | 0.91mg8% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | +<0.1mg |
| Selenium | 13mcg23% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Scallop (Raw) is significantly lower in calories at just 69 kcal per 100g compared to 109 kcal for Pork Loin (Raw) — that's 58% fewer calories, making Scallop (Raw) the better choice for calorie-conscious diets.
Protein: Pork Loin (Raw) provides more protein with 21g versus 12.1g per 100g. In terms of protein-to-calorie efficiency, Pork Loin (Raw) offers better value for building and maintaining muscle.
Fat: Pork Loin (Raw) has more fat (2.17g vs 0.49g 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 (Scallop (Raw): 1mcg vs 0mcg), Vitamin D (Pork Loin (Raw): 0.2mcg vs 0mcg), Vitamin E (Pork Loin (Raw): 0.22mg vs 0mg).
Key Minerals: Notable mineral differences include Sodium (Scallop (Raw): 392mg vs 53mg), Copper (Pork Loin (Raw): 0.09mg vs 0.023mg), Iron (Pork Loin (Raw): 0.98mg vs 0.38mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Both fit a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
🔗Related Comparisons
More with Scallop
More with Pork Loin
❓Frequently Asked Questions
- Which has more protein, Scallop (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 12.1g for Scallop (Raw).
- Which is lower in calories, Scallop (Raw) or Pork Loin (Raw)?
- Scallop (Raw) is lower in calories with 69 kcal per 100g versus 109 kcal.
- Is Scallop (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. Scallop (Raw) has 69 calories and 12.1g 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, Scallop (Raw) or Pork Loin (Raw)?
- Scallop (Raw) is leaner with 0.49g of fat per 100g compared to 2.17g.