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  6. Steak vs. Pork loin

Steak vs. Pork loin — In-Depth Nutrition Comparison

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What are the differences between Steak and Pork loin?

  • Steak is higher in Vitamin B12, Zinc, Iron, and Monounsaturated Fat, yet Pork loin is higher in Vitamin B1.
  • Steak's daily need coverage for Vitamin B12 is 70% more.
  • Steak has 4 times more Zinc than Pork loin. While Steak has 6.34mg of Zinc, Pork loin has only 1.74mg.
  • The amount of Saturated Fat in Pork loin is lower.

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

Infographic

Steak vs Pork loin 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
4
:
6
Pork loin
Pork loin
Contains more Iron +203.8%
Contains more Zinc +264.4%
Contains more Copper +51.8%
Contains more Calcium +50%
Contains more Phosphorus +20.9%
Contains more Potassium +27.6%
Contains less Sodium -13.8%
Equal in Magnesium - 21
Equal in Selenium - 33.2
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Contains more Iron +203.8%
Contains more Zinc +264.4%
Contains more Copper +51.8%
Contains more Calcium +50%
Contains more Phosphorus +20.9%
Contains more Potassium +27.6%
Contains less Sodium -13.8%
Equal in Magnesium - 21
Equal in Selenium - 33.2

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
7
:
5
Pork loin
Pork loin
Contains more Vitamin A +257.1%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +12.4%
Contains more Folate +500%
Contains more Vitamin B12 +315.1%
Contains more Vitamin K +∞%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1117.6%
Equal in Vitamin B6 - 0.472
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 loin
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% 15% 2% 226% 58% 86% 44% 109% 1% 67% 0%
Contains more Vitamin A +257.1%
Contains more Vitamin B2 +21.4%
Contains more Vitamin B3 +12.4%
Contains more Folate +500%
Contains more Vitamin B12 +315.1%
Contains more Vitamin K +∞%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1117.6%
Equal in Vitamin B6 - 0.472

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
2
Pork loin
Pork loin
Contains more Protein +25.9%
Contains more Fats +51.2%
Contains more Water +20.4%
Contains more Other +40.7%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Pork loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more Protein +25.9%
Contains more Fats +51.2%
Contains more Water +20.4%
Contains more Other +40.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Pork loin
Pork loin
Contains more Monounsaturated Fat +63.5%
Contains less Saturated Fat -48.4%
Contains more Polyunsaturated fat +49.6%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains more Monounsaturated Fat +63.5%
Contains less Saturated Fat -48.4%
Contains more Polyunsaturated fat +49.6%

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 loin
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 loin Opinion
Protein 24.85g 19.74g Steak
Fats 19.02g 12.58g Steak
Calories 271kcal 198kcal Steak
Calcium 12mg 18mg Pork loin
Iron 2.4mg 0.79mg Steak
Magnesium 23mg 21mg Steak
Phosphorus 163mg 197mg Pork loin
Potassium 279mg 356mg Pork loin
Sodium 58mg 50mg Pork loin
Zinc 6.34mg 1.74mg Steak
Copper 0.085mg 0.056mg Steak
Manganese 0.011mg Pork loin
Selenium 31.8µg 33.2µg Pork loin
Vitamin A 25IU 7IU Steak
Vitamin A RAE 7µg 2µg Steak
Vitamin E 0.21mg Pork loin
Vitamin D 6IU 21IU Pork loin
Vitamin D 0.1µg 0.5µg Pork loin
Vitamin C 0mg 0.6mg Pork loin
Vitamin B1 0.074mg 0.901mg Pork loin
Vitamin B2 0.301mg 0.248mg Steak
Vitamin B3 5.149mg 4.58mg Steak
Vitamin B5 0.723mg Pork loin
Vitamin B6 0.5mg 0.472mg Steak
Folate 6µg 1µg Steak
Vitamin B12 2.2µg 0.53µg Steak
Vitamin K 1.6µg 0µg Steak
Tryptophan 0.278mg 0.244mg Steak
Threonine 1.171mg 0.891mg Steak
Isoleucine 1.157mg 0.91mg Steak
Leucine 2.142mg 1.572mg Steak
Lysine 2.38mg 1.766mg Steak
Methionine 0.672mg 0.514mg Steak
Phenylalanine 0.997mg 0.785mg Steak
Valine 1.242mg 1.064mg Steak
Histidine 0.931mg 0.77mg Steak
Cholesterol 78mg 63mg Pork loin
Saturated Fat 8.443g 4.36g Pork loin
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 5.61g Steak
Polyunsaturated fat 0.896g 1.34g Pork loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Pork loin
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
49%
Steak
51%
Pork loin
Minerals Daily Need Coverage Score
59%
Steak
42%
Pork loin

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 4.083g)
Which food is cheaper?
Pork loin
Pork loin is cheaper (difference - $2.4)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.