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  6. T bone steak vs. Pork loin

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

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What are the main differences between T bone steak and Pork loin?

  • T bone steak is richer in Vitamin B12, Iron, Zinc, Vitamin B6, and Vitamin B3, yet Pork loin is richer in Vitamin B1, Vitamin B5, and Selenium.
  • Pork loin's daily need coverage for Vitamin B1 is 70% higher.
  • T bone steak has 5 times more Iron than Pork loin. T bone steak has 3.57mg of Iron, while Pork loin has 0.79mg.
  • Pork loin contains less Cholesterol.

We used 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, raw types in this comparison.

Infographic

T bone steak vs Pork loin infographic
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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
5
:
5
Pork loin
Pork loin
Contains more Iron +351.9%
Contains more Zinc +169.5%
Contains more Copper +41.1%
Contains more Potassium +27.1%
Contains less Sodium -26.5%
Contains more Manganese +175%
Equal in Calcium - 18
Equal in Magnesium - 21
Equal in Phosphorus - 197
Equal in Selenium - 33.2
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
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 +351.9%
Contains more Zinc +169.5%
Contains more Copper +41.1%
Contains more Potassium +27.1%
Contains less Sodium -26.5%
Contains more Manganese +175%
Equal in Calcium - 18
Equal in Magnesium - 21
Equal in Phosphorus - 197
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.
T bone steak
T bone steak
6
:
6
Pork loin
Pork loin
Contains more Vitamin B3 +37.4%
Contains more Vitamin B6 +60.6%
Contains more Folate +600%
Contains more Vitamin B12 +256.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +40%
Contains more Vitamin E +50%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1480.7%
Contains more Vitamin B5 +135.5%
Equal in Vitamin B2 - 0.248
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 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 B3 +37.4%
Contains more Vitamin B6 +60.6%
Contains more Folate +600%
Contains more Vitamin B12 +256.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +40%
Contains more Vitamin E +50%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1480.7%
Contains more Vitamin B5 +135.5%
Equal in Vitamin B2 - 0.248

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
2
:
2
Pork loin
Pork loin
Contains more Protein +39.2%
Contains more Other +14.5%
Contains more Fats +13.8%
Contains more Water +10.4%
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 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 +39.2%
Contains more Other +14.5%
Contains more Fats +13.8%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
T bone steak
T bone steak
0
:
3
Pork loin
Pork loin
Contains more Polyunsaturated fat +129.8%
Equal in Saturated Fat - 4.36
Equal in Monounsaturated Fat - 5.61
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains more Polyunsaturated fat +129.8%
Equal in Saturated Fat - 4.36
Equal in Monounsaturated Fat - 5.61

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 loin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient T bone steak Pork loin Opinion
Protein 27.48g 19.74g T bone steak
Fats 11.05g 12.58g Pork loin
Calories 217kcal 198kcal T bone steak
Calcium 19mg 18mg T bone steak
Iron 3.57mg 0.79mg T bone steak
Magnesium 20mg 21mg Pork loin
Phosphorus 210mg 197mg T bone steak
Potassium 280mg 356mg Pork loin
Sodium 68mg 50mg Pork loin
Zinc 4.69mg 1.74mg T bone steak
Copper 0.079mg 0.056mg T bone steak
Manganese 0.004mg 0.011mg Pork loin
Selenium 30.4µg 33.2µg Pork loin
Vitamin A 5IU 7IU Pork loin
Vitamin A RAE 1µg 2µg Pork loin
Vitamin E 0.14mg 0.21mg Pork loin
Vitamin D 3IU 21IU Pork loin
Vitamin D 0.1µg 0.5µg Pork loin
Vitamin C 0mg 0.6mg Pork loin
Vitamin B1 0.057mg 0.901mg Pork loin
Vitamin B2 0.27mg 0.248mg T bone steak
Vitamin B3 6.292mg 4.58mg T bone steak
Vitamin B5 0.307mg 0.723mg Pork loin
Vitamin B6 0.758mg 0.472mg T bone steak
Folate 7µg 1µg T bone steak
Vitamin B12 1.89µg 0.53µg T bone steak
Vitamin K 1.5µg 0µg T bone steak
Tryptophan 0.325mg 0.244mg T bone steak
Threonine 1.349mg 0.891mg T bone steak
Isoleucine 1.343mg 0.91mg T bone steak
Leucine 2.46mg 1.572mg T bone steak
Lysine 2.74mg 1.766mg T bone steak
Methionine 0.762mg 0.514mg T bone steak
Phenylalanine 1.143mg 0.785mg T bone steak
Valine 1.421mg 1.064mg T bone steak
Histidine 1.05mg 0.77mg T bone steak
Cholesterol 81mg 63mg Pork loin
Trans Fat 0.595g Pork loin
Saturated Fat 4.6g 4.36g Pork loin
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Monounsaturated Fat 5.159g 5.61g Pork loin
Polyunsaturated fat 0.583g 1.34g Pork loin
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 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
53%
T bone steak
51%
Pork loin
Minerals Daily Need Coverage Score
60%
T bone steak
42%
Pork loin

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 0.24g)
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 cheaper?
?
The foods are relatively equal in price ($)
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 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.