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Fillet vs. Pork Meat — In-Depth Nutrition Comparison

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A recap on differences between Fillet and Pork Meat

  • Fillet has more Vitamin B12, Copper, Vitamin B6, Vitamin B2, Vitamin B3, Phosphorus, Folate, and Fiber, however, Pork Meat is higher in Selenium.
  • Fillet covers your daily Vitamin B12 needs 151% more than Pork Meat.

Food varieties used in this article are Vegetarian fillets and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Fillet 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.
Contains more Calcium +1483.3%
Contains more Iron +73.9%
Contains more Phosphorus +68.5%
Contains more Potassium +42.5%
Contains more Copper +733.3%
Contains more Magnesium +26.1%
Contains less Sodium -88.4%
Contains more Zinc +72.9%
Contains more Selenium +3720%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +1483.3%
Contains more Iron +73.9%
Contains more Phosphorus +68.5%
Contains more Potassium +42.5%
Contains more Copper +733.3%
Contains more Magnesium +26.1%
Contains less Sodium -88.4%
Contains more Zinc +72.9%
Contains more Selenium +3720%

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.
Fillet
7
:
Contains more Vitamin E +4212.5%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B6 +103%
Contains more Folate +∞%
Contains more Vitamin B12 +636.8%
Contains more Vitamin D +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
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 E +4212.5%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B6 +103%
Contains more Folate +∞%
Contains more Vitamin B12 +636.8%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +412.8%
Contains more Carbs +∞%
Contains more Other +474.7%
Contains more Protein +13.8%
Contains more Water +54.3%
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
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 +412.8%
Contains more Carbs +∞%
Contains more Other +474.7%
Contains more Protein +13.8%
Contains more Water +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +228%
Contains more Polyunsaturated fat +1744.3%
Contains less Saturated Fat -58%
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +228%
Contains more Polyunsaturated fat +1744.3%
Contains less Saturated Fat -58%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fillet Pork Meat Opinion
Net carbs 2.9g 0g Fillet
Protein 23g 26.17g Pork Meat
Fats 18g 3.51g Fillet
Carbs 9g 0g Fillet
Calories 290kcal 143kcal Fillet
Sugar 0.8g 0g Pork Meat
Fiber 6.1g 0g Fillet
Calcium 95mg 6mg Fillet
Iron 2mg 1.15mg Fillet
Magnesium 23mg 29mg Pork Meat
Phosphorus 450mg 267mg Fillet
Potassium 600mg 421mg Fillet
Sodium 490mg 57mg Pork Meat
Zinc 1.4mg 2.42mg Pork Meat
Copper 0.925mg 0.111mg Fillet
Manganese 0.013mg Pork Meat
Selenium 1µg 38.2µg Pork Meat
Vitamin E 3.45mg 0.08mg Fillet
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin B1 1.1mg 0.95mg Fillet
Vitamin B2 0.9mg 0.387mg Fillet
Vitamin B3 12mg 7.432mg Fillet
Vitamin B5 1.012mg Pork Meat
Vitamin B6 1.5mg 0.739mg Fillet
Folate 102µg 0µg Fillet
Vitamin B12 4.2µg 0.57µg Fillet
Tryptophan 0.275mg Pork Meat
Threonine 1.175mg Pork Meat
Isoleucine 1.288mg Pork Meat
Leucine 2.229mg Pork Meat
Lysine 2.427mg Pork Meat
Methionine 0.721mg Pork Meat
Phenylalanine 1.1mg Pork Meat
Valine 1.367mg Pork Meat
Histidine 1.13mg Pork Meat
Cholesterol 0mg 73mg Fillet
Trans Fat 0g 0.033g Fillet
Saturated Fat 2.849g 1.198g Pork Meat
Monounsaturated Fat 4.376g 1.334g Fillet
Polyunsaturated fat 9.332g 0.506g Fillet
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet Pork Meat
Low Fats diet ok
Low Carbs diet ok
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
144%
Fillet
65%
Pork Meat
Minerals Daily Need Coverage Score
78%
Fillet
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 433mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 1.651g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $2)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 73mg)
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.