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  6. Beef vs. Pork leg

Beef vs. Pork leg — In-Depth Nutrition Comparison

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A recap on differences between Beef and Pork leg

  • Beef is higher in Vitamin B12, Iron, Vitamin B6, Zinc, Vitamin B2, Phosphorus, and Vitamin B3, yet Pork leg is higher in Vitamin B1, and Selenium.
  • Beef covers your daily Vitamin B12 needs 149% more than Pork leg.
  • Beef contains 4 times more Iron than Pork leg. While Beef contains 3.04mg of Iron, Pork leg contains only 0.85mg.
  • The amount of Saturated Fat in Beef is lower.

Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Beef vs Pork leg 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
6
:
4
Pork leg
Pork leg
Contains more Calcium +160%
Contains more Iron +257.6%
Contains more Phosphorus +30.2%
Contains more Potassium +11.7%
Contains more Zinc +91.7%
Contains more Copper +49.2%
Contains more Magnesium +42.9%
Contains less Sodium -13%
Contains more Manganese +155.6%
Contains more Selenium +15.7%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Contains more Calcium +160%
Contains more Iron +257.6%
Contains more Phosphorus +30.2%
Contains more Potassium +11.7%
Contains more Zinc +91.7%
Contains more Copper +49.2%
Contains more Magnesium +42.9%
Contains less Sodium -13%
Contains more Manganese +155.6%
Contains more Selenium +15.7%

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 leg
Pork leg
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B6 +66.8%
Contains more Vitamin B12 +568.3%
Contains more Vitamin A +16.7%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +894.6%
Contains more Vitamin B5 +42.4%
Equal in Folate - 7
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 leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B6 +66.8%
Contains more Vitamin B12 +568.3%
Contains more Vitamin A +16.7%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +894.6%
Contains more Vitamin B5 +42.4%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
2
Pork leg
Pork leg
Contains more Protein +58.1%
Contains more Fats +188.5%
Contains more Other +515%
Equal in Water - 62.47
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more Protein +58.1%
Contains more Fats +188.5%
Contains more Other +515%
Equal in Water - 62.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Pork leg
Pork leg
Contains less Saturated Fat -60.3%
Contains more Monounsaturated Fat +206.5%
Contains more Polyunsaturated fat +277.8%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Contains less Saturated Fat -60.3%
Contains more Monounsaturated Fat +206.5%
Contains more Polyunsaturated fat +277.8%

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 leg
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Pork leg Opinion
Protein 27.55g 17.43g Beef
Fats 6.54g 18.87g Pork leg
Calories 169kcal 245kcal Pork leg
Calcium 13mg 5mg Beef
Iron 3.04mg 0.85mg Beef
Magnesium 14mg 20mg Pork leg
Phosphorus 259mg 199mg Beef
Potassium 352mg 315mg Beef
Sodium 54mg 47mg Pork leg
Zinc 3.7mg 1.93mg Beef
Copper 0.097mg 0.065mg Beef
Manganese 0.009mg 0.023mg Pork leg
Selenium 25.4µg 29.4µg Pork leg
Vitamin A 6IU 7IU Pork leg
Vitamin A RAE 2µg 0µg Beef
Vitamin E 0.25mg Beef
Vitamin D 3IU 20IU Pork leg
Vitamin D 0.1µg 0.5µg Pork leg
Vitamin C 0mg 0.7mg Pork leg
Vitamin B1 0.074mg 0.736mg Pork leg
Vitamin B2 0.4mg 0.2mg Beef
Vitamin B3 5.76mg 4.574mg Beef
Vitamin B5 0.481mg 0.685mg Pork leg
Vitamin B6 0.669mg 0.401mg Beef
Folate 7µg 7µg
Vitamin B12 4.21µg 0.63µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.208mg Beef
Threonine 1.534mg 0.776mg Beef
Isoleucine 1.52mg 0.787mg Beef
Leucine 2.833mg 1.376mg Beef
Lysine 3.178mg 1.55mg Beef
Methionine 0.871mg 0.444mg Beef
Phenylalanine 1.299mg 0.689mg Beef
Valine 1.603mg 0.931mg Beef
Histidine 1.244mg 0.659mg Beef
Cholesterol 85mg 73mg Pork leg
Trans Fat 0.375g Pork leg
Saturated Fat 2.595g 6.54g Beef
Omega-3 - DHA 0.002g Beef
Omega-3 - EPA 0.002g Beef
Omega-3 - DPA 0.011g Beef
Monounsaturated Fat 2.734g 8.38g Pork leg
Polyunsaturated fat 0.532g 2.01g Pork leg
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
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 leg
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
46%
Pork leg
Minerals Daily Need Coverage Score
55%
Beef
40%
Pork leg

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 3.945g)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.