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  6. T bone steak vs. Pork

T bone steak vs. Pork — In-Depth Nutrition Comparison

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How are T bone steak and Pork different?

  • T bone steak is richer in Vitamin B12, Iron, Vitamin B6, Zinc, and Vitamin B3, while Pork is higher in Vitamin B1, Selenium, Vitamin D, Vitamin B5, and Phosphorus.
  • Pork covers your daily need of Vitamin B1 68% more than T bone steak.
  • T bone steak contains 4 times more Iron than Pork. T bone steak contains 3.57mg of Iron, while Pork contains 0.87mg.

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types were used in this article.

Infographic

T bone steak vs Pork 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.
T bone steak
T bone steak
3
:
6
Pork
Pork
Contains more Iron +310.3%
Contains more Zinc +96.2%
Contains more Magnesium +40%
Contains more Phosphorus +17.1%
Contains more Potassium +51.1%
Contains more Manganese +125%
Contains more Selenium +49%
Equal in Calcium - 19
Equal in Sodium - 62
Equal in Copper - 0.073
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Iron +310.3%
Contains more Zinc +96.2%
Contains more Magnesium +40%
Contains more Phosphorus +17.1%
Contains more Potassium +51.1%
Contains more Manganese +125%
Contains more Selenium +49%
Equal in Calcium - 19
Equal in Sodium - 62
Equal in Copper - 0.073

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.
T bone steak
T bone steak
5
:
7
Pork
Pork
Contains more Vitamin B3 +24.9%
Contains more Vitamin B6 +63.4%
Contains more Folate +40%
Contains more Vitamin B12 +170%
Contains more Vitamin K +∞%
Contains more Vitamin A +40%
Contains more Vitamin E +107.1%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1438.6%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +127.4%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin B3 +24.9%
Contains more Vitamin B6 +63.4%
Contains more Folate +40%
Contains more Vitamin B12 +170%
Contains more Vitamin K +∞%
Contains more Vitamin A +40%
Contains more Vitamin E +107.1%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1438.6%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B5 +127.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
2
:
2
Pork
Pork
Contains more Fats +26%
Equal in Protein - 27.32
Equal in Water - 57.87
Equal in Other - 0.89
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Fats +26%
Equal in Protein - 27.32
Equal in Water - 57.87
Equal in Other - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
T bone steak
T bone steak
1
:
2
Pork
Pork
Contains less Saturated Fat -12%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +105.8%
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -12%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +105.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Pork
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol 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 T bone steak Pork Opinion
Protein 27.48g 27.32g T bone steak
Fats 11.05g 13.92g Pork
Calories 217kcal 242kcal Pork
Calcium 19mg 19mg
Iron 3.57mg 0.87mg T bone steak
Magnesium 20mg 28mg Pork
Phosphorus 210mg 246mg Pork
Potassium 280mg 423mg Pork
Sodium 68mg 62mg Pork
Zinc 4.69mg 2.39mg T bone steak
Copper 0.079mg 0.073mg T bone steak
Manganese 0.004mg 0.009mg Pork
Selenium 30.4µg 45.3µg Pork
Vitamin A 5IU 7IU Pork
Vitamin A RAE 1µg 2µg Pork
Vitamin E 0.14mg 0.29mg Pork
Vitamin D 3IU 53IU Pork
Vitamin D 0.1µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.057mg 0.877mg Pork
Vitamin B2 0.27mg 0.321mg Pork
Vitamin B3 6.292mg 5.037mg T bone steak
Vitamin B5 0.307mg 0.698mg Pork
Vitamin B6 0.758mg 0.464mg T bone steak
Folate 7µg 5µg T bone steak
Vitamin B12 1.89µg 0.7µg T bone steak
Vitamin K 1.5µg 0µg T bone steak
Tryptophan 0.325mg 0.338mg Pork
Threonine 1.349mg 1.234mg T bone steak
Isoleucine 1.343mg 1.26mg T bone steak
Leucine 2.46mg 2.177mg T bone steak
Lysine 2.74mg 2.446mg T bone steak
Methionine 0.762mg 0.712mg T bone steak
Phenylalanine 1.143mg 1.086mg T bone steak
Valine 1.421mg 1.473mg Pork
Histidine 1.05mg 1.067mg Pork
Cholesterol 81mg 80mg Pork
Trans Fat 0.595g Pork
Saturated Fat 4.6g 5.23g T bone steak
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Monounsaturated Fat 5.159g 6.19g Pork
Polyunsaturated fat 0.583g 1.2g Pork
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Pork
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%
T bone steak
56%
Pork
Minerals Daily Need Coverage Score
60%
T bone steak
55%
Pork

Comparison summary

Which food is lower in Saturated Fat?
T bone steak
T bone steak is lower in Saturated Fat (difference - 0.63g)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $0.8)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 1mg)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.