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  6. Steak vs. Pork Meat

Steak vs. Pork Meat — In-Depth Nutrition Comparison

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How are Steak and Pork Meat different?

  • Steak is richer in Vitamin B12, Zinc, and Iron, while Pork Meat is higher in Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, Selenium, and Vitamin B2.
  • Pork Meat covers your daily need of Vitamin B1 73% more than Steak.
  • Steak contains 7 times more Saturated Fat than Pork Meat. Steak contains 8.443g of Saturated Fat, while Pork Meat contains 1.198g.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Steak 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.
Steak
Steak
3
:
7
Pork Meat
Pork Meat
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Contains more Selenium +20.1%
Equal in Sodium - 57
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
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 +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Contains more Selenium +20.1%
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.
Steak
Steak
4
:
7
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%
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%
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 Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
1
:
3
Pork Meat
Pork Meat
Contains more Fats +441.9%
Contains more Water +24.9%
Contains more Other +61.1%
Equal in Protein - 26.17
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +441.9%
Contains more Water +24.9%
Contains more Other +61.1%
Equal in Protein - 26.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Pork Meat
Pork Meat
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -85.8%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 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 +587.5%
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -85.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Pork Meat Opinion
Protein 24.85g 26.17g Pork Meat
Fats 19.02g 3.51g Steak
Calories 271kcal 143kcal Steak
Calcium 12mg 6mg Steak
Iron 2.4mg 1.15mg Steak
Magnesium 23mg 29mg Pork Meat
Phosphorus 163mg 267mg Pork Meat
Potassium 279mg 421mg Pork Meat
Sodium 58mg 57mg Pork Meat
Zinc 6.34mg 2.42mg Steak
Copper 0.085mg 0.111mg Pork Meat
Manganese 0.013mg Pork Meat
Selenium 31.8µg 38.2µg Pork Meat
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.08mg Pork Meat
Vitamin D 6IU 10IU Pork Meat
Vitamin D 0.1µg 0.2µg Pork Meat
Vitamin B1 0.074mg 0.95mg Pork Meat
Vitamin B2 0.301mg 0.387mg Pork Meat
Vitamin B3 5.149mg 7.432mg Pork Meat
Vitamin B5 1.012mg Pork Meat
Vitamin B6 0.5mg 0.739mg Pork Meat
Folate 6µg 0µg Steak
Vitamin B12 2.2µg 0.57µg Steak
Vitamin K 1.6µg 0µg Steak
Tryptophan 0.278mg 0.275mg Steak
Threonine 1.171mg 1.175mg Pork Meat
Isoleucine 1.157mg 1.288mg Pork Meat
Leucine 2.142mg 2.229mg Pork Meat
Lysine 2.38mg 2.427mg Pork Meat
Methionine 0.672mg 0.721mg Pork Meat
Phenylalanine 0.997mg 1.1mg Pork Meat
Valine 1.242mg 1.367mg Pork Meat
Histidine 0.931mg 1.13mg Pork Meat
Cholesterol 78mg 73mg Pork Meat
Trans Fat 0.033g Steak
Saturated Fat 8.443g 1.198g Pork Meat
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 1.334g Steak
Polyunsaturated fat 0.896g 0.506g Steak
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
Steak 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
49%
Steak
65%
Pork Meat
Minerals Daily Need Coverage Score
59%
Steak
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 7.245g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1.9)
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 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.
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.