Fish vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, bacon, cooked, baked is higher in more vitamins & minerals
Calories (kcal)
Fish 156
Pork 548
Protein (g)
Fish 23.2
Pork 35.7
Carbs (g)
Fish 0
Pork 1.35
Fat (g)
Fish 6.30
Pork 43.3
Fiber (g)
Fish 0
Pork 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, baked — 35.7g vs 23.2g per 100g.
Which has fewer calories?
Fish, mackerel, jack, canned, drained solids — 156 vs 548 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, bacon, cooked, baked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Pork | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 156 kcal | 548 kcal | -72% |
| Macronutrients | |||
| Water | 69.2 g | 12.5 g | +452% |
| Protein | 23.2 g | 35.7 g | -35% |
| Total lipid (fat) | 6.30 g | 43.3 g | -85% |
| Carbohydrate, by difference | 0 g | 1.35 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.86 g | 14.2 g | -87% |
| Fatty acids, total monounsaturated | 2.22 g | 19.1 g | -88% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 79.0 mg | 107 mg | -26% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.900 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.040 mg | 0.348 mg | -89% |
| Riboflavin (Vitamin B2) | 0.212 mg | 0.251 mg | -16% |
| Niacin (Vitamin B3) | 6.18 mg | 10.6 mg | -42% |
| Pantothenic acid (Vitamin B5) | 0.305 mg | 1.03 mg | -70% |
| Vitamin B-6 — Pyridoxine | 0.210 mg | 0.309 mg | -32% |
| Biotin (Vitamin B7) | 5.00 ug | 2.00 ug | +150% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 85.0 mg | 119 mg | -29% |
| Vitamin B-12 — Cobalamin | 6.94 ug | 1.16 ug | +498% |
| Vitamin A, RAE | 130 ug | 11.0 ug | +1082% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.03 mg | 0.320 mg | +222% |
| Vitamin D (D2 + D3) | 7.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 241 mg | 10.0 mg | +2310% |
| Iron, Fe | 2.04 mg | 1.49 mg | +37% |
| Magnesium, Mg | 37.0 mg | 30.0 mg | +23% |
| Phosphorus, P | 301 mg | 506 mg | -41% |
| Potassium, K | 194 mg | 539 mg | -64% |
| Sodium, Na | 379 mg | 2193 mg | -83% |
| Zinc, Zn | 1.02 mg | 3.36 mg | -70% |
| Copper, Cu | 0.147 mg | 0.182 mg | -19% |
| Manganese, Mn | 0.040 mg | 0.022 mg | +82% |
| Selenium, Se | 37.7 ug | 59.0 ug | -36% |
| Other Nutrients | |||
| Energy | 653 kj | 2293 kj | -72% |
| Ash | 1.73 g | 7.12 g | -76% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 2.00 ug | +150% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 2.00 ug | +150% |
| Betaine | — | 3.40 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 130 ug | 11.0 ug | +1082% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 433 IU | 37.0 IU | +1070% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.070 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.030 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 292 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 7.30 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.100 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.010 g | -100% |
| SFA 12:0 (Lauric acid) | 0.007 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.289 g | 0.551 g | -48% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.18 g | 9.03 g | -87% |
| SFA 17:0 (Margaric acid) | — | 0.107 g | |
| SFA 18:0 (Stearic acid) | 0.376 g | 4.41 g | -91% |
| SFA 20:0 (Arachidic acid) | — | 0.081 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.400 g | 1.24 g | -68% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.061 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.13 g | 17.4 g | -94% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.278 g | 0.329 g | -16% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.414 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.65 g | 4.86 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.099 g | 4.09 g | -98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 4.09 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.043 g | 0.210 g | -80% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.210 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.106 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.199 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.069 g | 0.152 g | -55% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.434 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.104 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.796 g | 0 g | |
| Tryptophan (EAA) | 0.260 g | 0.299 g | -13% |
| Threonine (EAA) | 1.02 g | 1.40 g | -27% |
| Isoleucine (EAA, BCAA) | 1.07 g | 1.68 g | -36% |
| Leucine (EAA, BCAA) | 1.88 g | 2.78 g | -32% |
| Lysine (EAA) | 2.13 g | 2.96 g | -28% |
| Methionine (EAA) | 0.686 g | 0.795 g | -14% |
| Cystine (conditionally essential) | 0.249 g | 0.397 g | -37% |
| Phenylalanine (EAA) | 0.905 g | 1.42 g | -36% |
| Tyrosine (conditionally essential) | 0.783 g | 1.12 g | -30% |
| Valine (EAA, BCAA) | 1.20 g | 1.90 g | -37% |
| Arginine (conditionally essential) | 1.39 g | 2.31 g | -40% |
| Histidine (EAA) | 0.683 g | 1.34 g | -49% |
| Alanine | 1.40 g | 2.29 g | -39% |
| Aspartic acid | 2.38 g | 3.36 g | -29% |
| Glutamic acid | 3.46 g | 5.26 g | -34% |
| Glycine (conditionally essential) | 1.11 g | 2.51 g | -56% |
| Proline (conditionally essential) | 0.820 g | 1.96 g | -58% |
| Serine | 0.946 g | 1.36 g | -30% |
| Hydroxyproline | — | 0.628 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | — | 14.0 mg | |
| Choline from phosphatidylcholine | — | 82.0 mg | |
| Choline from phosphocholine | — | 2.50 mg | |
| Choline from sphingomyelin | — | 9.30 mg | |
| Free Choline | — | 12.0 mg | |
| Total Choline | — | 120 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 1.10 mcg | |
| Purines | |||
| Purine, adenine | 23.0 mg | 27.6 mg | -17% |
| Purine, guanine | 109 mg | 27.9 mg | +291% |
| Purine, hypoxanthine | 16.0 mg | 373 mg | -96% |
| Purine, uric acid | — | 0 mg | |
| Purine, xanthine | 98.0 mg | 0.300 mg | +32567% |
| Purines, total | 246 mg | 429 mg | -43% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, mackerel, jack, canned, drained solids nutrition facts Pork, cured, bacon, cooked, baked nutrition facts Compare other foods →
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