Canned salmon vs pork tenderloin: which is healthier?
They are about equally nutrient-dense: canned salmon scores 52/100 and pork tenderloin 53/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Canned salmon
129 kcal per 100 g. 3 oz: 85 g
Pork tenderloin
143 kcal per 100 g. 3 oz roasted: 85 g
Which to pick for your goal
- Fewer caloriesAbout even129 vs 143 kcal per 100 g
- More proteinPork tenderloin20 vs 26 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumPork tenderloin344 vs 421 mg per 100 g
- Less saturated fatAbout even0.9 vs 1.2 g per 100 g
Nutrition side by side
| Nutrient | Canned salmon, 100 g | Pork tenderloin, 100 g | Canned salmon, 85 g | Pork tenderloin, 85 g |
|---|---|---|---|---|
| Calories | 129 kcal | 143 kcal | 110 kcal | 122 kcal |
| Protein | 20 g | 26 g | 17 g | 22 g |
| Carbohydrates | 0 g | 0 g | 0 g | 0 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 5 g | 3.5 g | 4.2 g | 3 g |
| Saturated fat | 0.9 g | 1.2 g | 0.7 g | 1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 17 µg | 0 µg | 14 µg | 0 µg |
| Potassium | 344 mg | 421 mg | 292 mg | 358 mg |
| Iron | 0.6 mg | 1.1 mg | 0.5 mg | 1 mg |
| Calcium | 215 mg | 6 mg | 183 mg | 5.1 mg |
| Magnesium | 30 mg | 29 mg | 26 mg | 25 mg |
| Sodium | 403 mg | 57 mg | 343 mg | 48 mg |
Last updated . Scores use the HowHealthyIs Score method.