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  6. Pork leg vs. Steak

Pork leg vs. Steak — In-Depth Nutrition Comparison

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A recap on differences between Pork leg and Steak

  • Pork leg is higher in Vitamin B1, Phosphorus, and Polyunsaturated fat, yet Steak is higher in Vitamin B12, Zinc, Iron, Vitamin B2, and Vitamin B6.
  • Steak covers your daily Vitamin B12 needs 65% more than Pork leg.
  • Pork leg contains 10 times more Vitamin B1 than Steak. While Pork leg contains 0.736mg of Vitamin B1, Steak contains only 0.074mg.
  • The amount of Saturated Fat in Pork leg is lower.

Food varieties used in this article are Pork, fresh, leg (ham), whole, separable lean and fat, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pork leg 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 leg
Pork leg
4
:
6
Steak
Steak
Contains more Phosphorus +22.1%
Contains more Potassium +12.9%
Contains less Sodium -19%
Contains more Calcium +140%
Contains more Iron +182.4%
Contains more Magnesium +15%
Contains more Zinc +228.5%
Contains more Copper +30.8%
Equal in Selenium - 31.8
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Phosphorus +22.1%
Contains more Potassium +12.9%
Contains less Sodium -19%
Contains more Calcium +140%
Contains more Iron +182.4%
Contains more Magnesium +15%
Contains more Zinc +228.5%
Contains more Copper +30.8%
Equal in Selenium - 31.8

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 leg
Pork leg
5
:
6
Steak
Steak
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +894.6%
Contains more Folate +16.7%
Contains more Vitamin A +257.1%
Contains more Vitamin B2 +50.5%
Contains more Vitamin B3 +12.6%
Contains more Vitamin B6 +24.7%
Contains more Vitamin B12 +249.2%
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%
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 +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +894.6%
Contains more Folate +16.7%
Contains more Vitamin A +257.1%
Contains more Vitamin B2 +50.5%
Contains more Vitamin B3 +12.6%
Contains more Vitamin B6 +24.7%
Contains more Vitamin B12 +249.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork leg
Pork leg
2
:
2
Steak
Steak
Contains more Water +12.4%
Contains more Other +127.8%
Contains more Protein +42.6%
Equal in Fats - 19.02
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 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 +12.4%
Contains more Other +127.8%
Contains more Protein +42.6%
Equal in Fats - 19.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork leg
Pork leg
2
:
1
Steak
Steak
Contains less Saturated Fat -22.5%
Contains more Polyunsaturated fat +124.3%
Equal in Monounsaturated Fat - 9.171
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -22.5%
Contains more Polyunsaturated fat +124.3%
Equal in Monounsaturated Fat - 9.171

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork leg Steak Opinion
Protein 17.43g 24.85g Steak
Fats 18.87g 19.02g Steak
Calories 245kcal 271kcal Steak
Calcium 5mg 12mg Steak
Iron 0.85mg 2.4mg Steak
Magnesium 20mg 23mg Steak
Phosphorus 199mg 163mg Pork leg
Potassium 315mg 279mg Pork leg
Sodium 47mg 58mg Pork leg
Zinc 1.93mg 6.34mg Steak
Copper 0.065mg 0.085mg Steak
Manganese 0.023mg Pork leg
Selenium 29.4µg 31.8µg Steak
Vitamin A 7IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin D 20IU 6IU Pork leg
Vitamin D 0.5µg 0.1µg Pork leg
Vitamin C 0.7mg 0mg Pork leg
Vitamin B1 0.736mg 0.074mg Pork leg
Vitamin B2 0.2mg 0.301mg Steak
Vitamin B3 4.574mg 5.149mg Steak
Vitamin B5 0.685mg Pork leg
Vitamin B6 0.401mg 0.5mg Steak
Folate 7µg 6µg Pork leg
Vitamin B12 0.63µg 2.2µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.208mg 0.278mg Steak
Threonine 0.776mg 1.171mg Steak
Isoleucine 0.787mg 1.157mg Steak
Leucine 1.376mg 2.142mg Steak
Lysine 1.55mg 2.38mg Steak
Methionine 0.444mg 0.672mg Steak
Phenylalanine 0.689mg 0.997mg Steak
Valine 0.931mg 1.242mg Steak
Histidine 0.659mg 0.931mg Steak
Cholesterol 73mg 78mg Pork leg
Saturated Fat 6.54g 8.443g Pork leg
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 8.38g 9.171g Steak
Polyunsaturated fat 2.01g 0.896g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg 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
46%
Pork leg
49%
Steak
Minerals Daily Need Coverage Score
40%
Pork leg
59%
Steak

Comparison summary

Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
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 - 11mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Pork leg
Pork leg is lower in Saturated Fat (difference - 1.903g)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $2.4)
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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.