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  6. Beef vs. Pork Meat

Beef vs. Pork Meat — In-Depth Nutrition Comparison

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How are Beef and Pork Meat different?

  • Beef is richer in Vitamin B12, Iron, and Zinc, while Pork Meat is higher in Vitamin B1, Selenium, Vitamin B5, Vitamin B3, and Vitamin B6.
  • Beef covers your daily need of Vitamin B12 152% more than Pork Meat.
  • Beef contains 3 times more Iron than Pork Meat. Beef contains 3.04mg of Iron, while Pork Meat contains 1.15mg.
  • Pork Meat is lower in Saturated Fat.

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Beef vs Pork Meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
4
:
6
Pork Meat
Pork Meat
Contains more Calcium +116.7%
Contains more Iron +164.3%
Contains more Zinc +52.9%
Contains more Magnesium +107.1%
Contains more Potassium +19.6%
Contains more Copper +14.4%
Contains more Manganese +44.4%
Contains more Selenium +50.4%
Equal in Phosphorus - 267
Equal in Sodium - 57
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +116.7%
Contains more Iron +164.3%
Contains more Zinc +52.9%
Contains more Magnesium +107.1%
Contains more Potassium +19.6%
Contains more Copper +14.4%
Contains more Manganese +44.4%
Contains more Selenium +50.4%
Equal in Phosphorus - 267
Equal in Sodium - 57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
6
:
5
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +212.5%
Contains more Folate +∞%
Contains more Vitamin B12 +638.6%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B3 +29%
Contains more Vitamin B5 +110.4%
Contains more Vitamin B6 +10.5%
Equal in Vitamin B2 - 0.387
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +212.5%
Contains more Folate +∞%
Contains more Vitamin B12 +638.6%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B3 +29%
Contains more Vitamin B5 +110.4%
Contains more Vitamin B6 +10.5%
Equal in Vitamin B2 - 0.387

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
2
Pork Meat
Pork Meat
Contains more Fats +86.3%
Contains more Other +335%
Equal in Protein - 26.17
Equal in Water - 69.45
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Fats +86.3%
Contains more Other +335%
Equal in Protein - 26.17
Equal in Water - 69.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
:
1
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +104.9%
Contains less Saturated Fat -53.8%
Equal in Polyunsaturated fat - 0.506
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +104.9%
Contains less Saturated Fat -53.8%
Equal in Polyunsaturated fat - 0.506

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Pork Meat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Pork Meat Opinion
Protein 27.55g 26.17g Beef
Fats 6.54g 3.51g Beef
Calories 169kcal 143kcal Beef
Calcium 13mg 6mg Beef
Iron 3.04mg 1.15mg Beef
Magnesium 14mg 29mg Pork Meat
Phosphorus 259mg 267mg Pork Meat
Potassium 352mg 421mg Pork Meat
Sodium 54mg 57mg Beef
Zinc 3.7mg 2.42mg Beef
Copper 0.097mg 0.111mg Pork Meat
Manganese 0.009mg 0.013mg Pork Meat
Selenium 25.4µg 38.2µg Pork Meat
Vitamin A 6IU 0IU Beef
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg 0.08mg Beef
Vitamin D 3IU 10IU Pork Meat
Vitamin D 0.1µg 0.2µg Pork Meat
Vitamin B1 0.074mg 0.95mg Pork Meat
Vitamin B2 0.4mg 0.387mg Beef
Vitamin B3 5.76mg 7.432mg Pork Meat
Vitamin B5 0.481mg 1.012mg Pork Meat
Vitamin B6 0.669mg 0.739mg Pork Meat
Folate 7µg 0µg Beef
Vitamin B12 4.21µg 0.57µg Beef
Vitamin K 1.6µg 0µg Beef
Tryptophan 0.359mg 0.275mg Beef
Threonine 1.534mg 1.175mg Beef
Isoleucine 1.52mg 1.288mg Beef
Leucine 2.833mg 2.229mg Beef
Lysine 3.178mg 2.427mg Beef
Methionine 0.871mg 0.721mg Beef
Phenylalanine 1.299mg 1.1mg Beef
Valine 1.603mg 1.367mg Beef
Histidine 1.244mg 1.13mg Beef
Cholesterol 85mg 73mg Pork Meat
Trans Fat 0.375g 0.033g Pork Meat
Saturated Fat 2.595g 1.198g Pork Meat
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 1.334g Beef
Polyunsaturated fat 0.532g 0.506g Beef
Omega-6 - Eicosadienoic acid 0.002g 0.013g Pork Meat
Omega-6 - Linoleic acid 0.349g 0.411g Pork Meat
Omega-3 - ALA 0.013g 0.013g
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Pork Meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Beef
65%
Pork Meat
Minerals Daily Need Coverage Score
55%
Beef
54%
Pork Meat

Comparison summary

Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 1.397g)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 3mg)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.