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  6. Pork chop vs. Steak

Pork chop vs. Steak — In-Depth Nutrition Comparison

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What are the differences between Pork chop and Steak?

  • Pork chop is higher in Vitamin B1, Vitamin B3, Phosphorus, Selenium, and Vitamin D, yet Steak is higher in Vitamin B12, Zinc, and Iron.
  • Steak's daily need coverage for Vitamin B12 is 64% more.
  • Pork chop has 7 times more Vitamin D than Steak. While Pork chop has 40IU of Vitamin D, Steak has only 6IU.
  • The amount of Saturated Fat in Pork chop is lower.

We used Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Pork chop vs Steak 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.
Pork chop
Pork chop
6
:
4
Steak
Steak
Contains more Calcium +366.7%
Contains more Phosphorus +47.9%
Contains more Potassium +12.9%
Contains more Copper +23.5%
Contains more Selenium +14.5%
Contains more Iron +175.9%
Contains more Magnesium +15%
Contains less Sodium -21.6%
Contains more Zinc +101.3%
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +366.7%
Contains more Phosphorus +47.9%
Contains more Potassium +12.9%
Contains more Copper +23.5%
Contains more Selenium +14.5%
Contains more Iron +175.9%
Contains more Magnesium +15%
Contains less Sodium -21.6%
Contains more Zinc +101.3%

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.
Pork chop
Pork chop
6
:
5
Steak
Steak
Contains more Vitamin D +900%
Contains more Vitamin B1 +562.2%
Contains more Vitamin B3 +54%
Contains more Vitamin A +66.7%
Contains more Folate +∞%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B6 - 0.5
Pork chop
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% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin D +900%
Contains more Vitamin B1 +562.2%
Contains more Vitamin B3 +54%
Contains more Vitamin A +66.7%
Contains more Folate +∞%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B6 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork chop
Pork chop
1
:
3
Steak
Steak
Contains more Water +10.5%
Contains more Fats +32.5%
Contains more Other +12.5%
Equal in Protein - 24.85
Equal in Water - 55.59
Pork chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Water +10.5%
Contains more Fats +32.5%
Contains more Other +12.5%
Equal in Protein - 24.85
Equal in Water - 55.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork chop
Pork chop
2
:
1
Steak
Steak
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +111.4%
Contains more Monounsaturated Fat +87.7%
Pork chop
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +111.4%
Contains more Monounsaturated Fat +87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork chop Steak Opinion
Protein 23.72g 24.85g Steak
Fats 14.35g 19.02g Steak
Calories 231kcal 271kcal Steak
Calcium 56mg 12mg Pork chop
Iron 0.87mg 2.4mg Steak
Magnesium 20mg 23mg Steak
Phosphorus 241mg 163mg Pork chop
Potassium 315mg 279mg Pork chop
Sodium 74mg 58mg Steak
Zinc 3.15mg 6.34mg Steak
Copper 0.105mg 0.085mg Pork chop
Manganese 0.01mg Pork chop
Selenium 36.4µg 31.8µg Pork chop
Vitamin A 15IU 25IU Steak
Vitamin A RAE 4µg 7µg Steak
Vitamin E 0.21mg Pork chop
Vitamin D 40IU 6IU Pork chop
Vitamin D 1µg 0.1µg Pork chop
Vitamin B1 0.49mg 0.074mg Pork chop
Vitamin B2 0.313mg 0.301mg Pork chop
Vitamin B3 7.927mg 5.149mg Pork chop
Vitamin B5 1.104mg Pork chop
Vitamin B6 0.489mg 0.5mg Steak
Folate 0µg 6µg Steak
Vitamin B12 0.66µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.282mg 0.278mg Pork chop
Threonine 1.043mg 1.171mg Steak
Isoleucine 1.123mg 1.157mg Steak
Leucine 1.952mg 2.142mg Steak
Lysine 2.109mg 2.38mg Steak
Methionine 0.65mg 0.672mg Steak
Phenylalanine 0.985mg 0.997mg Steak
Valine 1.2mg 1.242mg Steak
Histidine 0.965mg 0.931mg Pork chop
Cholesterol 78mg 78mg
Trans Fat 0.066g Steak
Saturated Fat 4.339g 8.443g Pork chop
Omega-3 - DHA 0.001g 0.001g
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0.011g 0.013g Steak
Monounsaturated Fat 4.887g 9.171g Steak
Polyunsaturated fat 1.894g 0.896g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop Steak
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
53%
Pork chop
49%
Steak
Minerals Daily Need Coverage Score
53%
Pork chop
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pork chop
Pork chop is lower in Saturated Fat (difference - 4.104g)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $1.6)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (78 mg)
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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.