Pork vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, variety meats and by-products, liver, raw is higher in more vitamins & minerals
Calories (kcal)
Pork 134
Fish 210
Protein (g)
Pork 21.4
Fish 28.9
Carbs (g)
Pork 2.47
Fish 0
Fat (g)
Pork 3.65
Fish 9.71
Fiber (g)
Pork 0
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 21.4g per 100g.
Which has fewer calories?
Pork, fresh, variety meats and by-products, liver, raw — 134 vs 210 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, variety meats and by-products, liver, raw 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 | Pork | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 134 kcal | 210 kcal | -36% |
| Macronutrients | |||
| Water | 71.1 g | 50.3 g | +41% |
| Protein | 21.4 g | 28.9 g | -26% |
| Total lipid (fat) | 3.65 g | 9.71 g | -62% |
| Carbohydrate, by difference | 2.47 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.17 g | 2.20 g | -47% |
| Fatty acids, total monounsaturated | 0.520 g | 3.77 g | -86% |
| Cholesterol | 301 mg | 85.0 mg | +254% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 25.3 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.283 mg | 0.078 mg | +263% |
| Riboflavin (Vitamin B2) | 3.01 mg | 0.363 mg | +728% |
| Niacin (Vitamin B3) | 15.3 mg | 19.9 mg | -23% |
| Pantothenic acid (Vitamin B5) | 6.65 mg | 0.909 mg | +632% |
| Vitamin B-6 — Pyridoxine | 0.690 mg | 0.203 mg | +240% |
| Biotin (Vitamin B7) | 212 ug | 13.0 ug | +1531% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 85.0 mg | |
| Vitamin B-12 — Cobalamin | 26.0 ug | 0.880 ug | +2855% |
| Vitamin A, RAE | 6502 ug | 12.0 ug | +54083% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 3.33 mg | |
| Vitamin D (D2 + D3) | — | 1.70 ug | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 232 mg | -96% |
| Iron, Fe | 23.3 mg | 4.63 mg | +403% |
| Magnesium, Mg | 18.0 mg | 69.0 mg | -74% |
| Phosphorus, P | 288 mg | 252 mg | +14% |
| Potassium, K | 273 mg | 544 mg | -50% |
| Sodium, Na | 87.0 mg | 3668 mg | -98% |
| Zinc, Zn | 5.76 mg | 2.44 mg | +136% |
| Copper, Cu | 0.677 mg | 0.339 mg | +100% |
| Manganese, Mn | 0.344 mg | 0.100 mg | +244% |
| Selenium, Se | 52.7 ug | 68.1 ug | -23% |
| Other Nutrients | |||
| Energy | 561 kj | 879 kj | -36% |
| Ash | 1.44 g | 11.1 g | -87% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 212 ug | 13.0 ug | +1531% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 212 ug | 13.0 ug | +1531% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 6502 ug | 12.0 ug | +54083% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 21650 IU | 40.0 IU | +54025% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 69.0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.70 ug | |
| Vitamin K1 — Phylloquinone | — | 12.1 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 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.020 g | -100% |
| SFA 14:0 (Myristic acid) | 0.020 g | 0.428 g | -95% |
| SFA 16:0 (Palmitic acid) | 0.440 g | 1.33 g | -67% |
| SFA 18:0 (Stearic acid) | 0.700 g | 0.420 g | +67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.030 g | 0.590 g | -95% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.460 g | 2.94 g | -84% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.009 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.163 g | -100% |
| Fatty acids, total polyunsaturated | 0.870 g | 2.56 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.350 g | 0.362 g | -3% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.030 g | 0.017 g | +76% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.078 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.440 g | 0.010 g | +4300% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.763 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.030 g | 0.041 g | -27% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.020 g | 1.29 g | -98% |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.301 g | 0.324 g | -7% |
| Threonine (EAA) | 0.910 g | 1.27 g | -28% |
| Isoleucine (EAA, BCAA) | 1.09 g | 1.33 g | -18% |
| Leucine (EAA, BCAA) | 1.91 g | 2.35 g | -19% |
| Lysine (EAA) | 1.65 g | 2.65 g | -38% |
| Methionine (EAA) | 0.530 g | 0.855 g | -38% |
| Cystine (conditionally essential) | 0.404 g | 0.310 g | +30% |
| Phenylalanine (EAA) | 1.05 g | 1.13 g | -7% |
| Tyrosine (conditionally essential) | 0.729 g | 0.975 g | -25% |
| Valine (EAA, BCAA) | 1.32 g | 1.49 g | -11% |
| Arginine (conditionally essential) | 1.32 g | 1.73 g | -24% |
| Histidine (EAA) | 0.582 g | 0.850 g | -32% |
| Alanine | 1.28 g | 1.75 g | -27% |
| Aspartic acid | 1.94 g | 2.96 g | -35% |
| Glutamic acid | 2.78 g | 4.31 g | -35% |
| Glycine (conditionally essential) | 1.24 g | 1.39 g | -11% |
| Proline (conditionally essential) | 1.15 g | 1.02 g | +12% |
| Serine | 1.16 g | 1.18 g | -2% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Purines | |||
| Purine, adenine | 59.0 mg | 0 mg | |
| Purine, guanine | 77.0 mg | 39.0 mg | +97% |
| Purine, hypoxanthine | 71.0 mg | 14.0 mg | +407% |
| Purine, xanthine | 82.0 mg | 268 mg | -69% |
| Purines, total | 289 mg | 321 mg | -10% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Pork, fresh, variety meats and by-products, liver, raw nutrition facts Fish, anchovy, european, canned in oil, drained solids nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +54083% in Pork, fresh, variety meats and by-products, liver, raw Vitamin B-12 — Cobalamin +2855% in Pork, fresh, variety meats and by-products, liver, raw Biotin (Vitamin B7) +1531% in Pork, fresh, variety meats and by-products, liver, raw Riboflavin (Vitamin B2) +728% in Pork, fresh, variety meats and by-products, liver, raw
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