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Beef tenderloin vs. Pork chop — In-Depth Nutrition Comparison

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How are Beef tenderloin and Pork chop different?

  • Beef tenderloin is higher in Vitamin B12, Iron, and Zinc, however, Pork chop is richer in Vitamin B1, Vitamin B3, Selenium, Vitamin B6, Vitamin B5, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Beef tenderloin is 75% higher.
  • Beef tenderloin contains 4 times more Iron than Pork chop. While Beef tenderloin contains 3.11mg of Iron, Pork chop contains only 0.87mg.
  • Pork chop has less Saturated Fat.

Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled are the varieties used in this article.

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Beef tenderloin vs Pork chop 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.
Contains more Iron +257.5%
Contains less Sodium -23%
Contains more Zinc +27.9%
Contains more Copper +17.1%
Contains more Manganese +40%
Contains more Calcium +522.2%
Contains more Phosphorus +18.7%
Contains more Selenium +59%
Equal in Magnesium - 20
Equal in Potassium - 315
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Contains more Iron +257.5%
Contains less Sodium -23%
Contains more Zinc +27.9%
Contains more Copper +17.1%
Contains more Manganese +40%
Contains more Calcium +522.2%
Contains more Phosphorus +18.7%
Contains more Selenium +59%
Equal in Magnesium - 20
Equal in Potassium - 315

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.
:
Contains more Folate +∞%
Contains more Vitamin B12 +272.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +444.4%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B3 +164.2%
Contains more Vitamin B5 +341.6%
Contains more Vitamin B6 +95.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
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% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Folate +∞%
Contains more Vitamin B12 +272.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +444.4%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B3 +164.2%
Contains more Vitamin B5 +341.6%
Contains more Vitamin B6 +95.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +71.4%
Contains more Other +552.1%
Contains more Water +27%
Equal in Protein - 23.72
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Fats +71.4%
Contains more Other +552.1%
Contains more Water +27%
Equal in Protein - 23.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +110.1%
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +89.4%
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Contains more Monounsaturated Fat +110.1%
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +89.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pork chop Opinion
Protein 23.9g 23.72g Beef tenderloin
Fats 24.6g 14.35g Beef tenderloin
Calories 324kcal 231kcal Beef tenderloin
Calcium 9mg 56mg Pork chop
Iron 3.11mg 0.87mg Beef tenderloin
Magnesium 22mg 20mg Beef tenderloin
Phosphorus 203mg 241mg Pork chop
Potassium 331mg 315mg Beef tenderloin
Sodium 57mg 74mg Beef tenderloin
Zinc 4.03mg 3.15mg Beef tenderloin
Copper 0.123mg 0.105mg Beef tenderloin
Manganese 0.014mg 0.01mg Beef tenderloin
Selenium 22.9µg 36.4µg Pork chop
Vitamin A 0IU 15IU Pork chop
Vitamin A RAE 0µg 4µg Pork chop
Vitamin E 0.21mg Pork chop
Vitamin D 40IU Pork chop
Vitamin D 1µg Pork chop
Vitamin B1 0.09mg 0.49mg Pork chop
Vitamin B2 0.26mg 0.313mg Pork chop
Vitamin B3 3mg 7.927mg Pork chop
Vitamin B5 0.25mg 1.104mg Pork chop
Vitamin B6 0.25mg 0.489mg Pork chop
Folate 8µg 0µg Beef tenderloin
Vitamin B12 2.46µg 0.66µg Beef tenderloin
Tryptophan 0.268mg 0.282mg Pork chop
Threonine 1.044mg 1.043mg Beef tenderloin
Isoleucine 1.075mg 1.123mg Pork chop
Leucine 1.889mg 1.952mg Pork chop
Lysine 1.989mg 2.109mg Pork chop
Methionine 0.612mg 0.65mg Pork chop
Phenylalanine 0.933mg 0.985mg Pork chop
Valine 1.163mg 1.2mg Pork chop
Histidine 0.818mg 0.965mg Pork chop
Cholesterol 85mg 78mg Pork chop
Trans Fat 0.066g Beef tenderloin
Saturated Fat 9.72g 4.339g Pork chop
Omega-3 - DHA 0.001g Pork chop
Omega-3 - DPA 0.011g Pork chop
Monounsaturated Fat 10.27g 4.887g Beef tenderloin
Polyunsaturated fat 1g 1.894g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Pork chop
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
44%
Beef tenderloin
53%
Pork chop
Minerals Daily Need Coverage Score
54%
Beef tenderloin
53%
Pork chop

Comparison summary

Which food is lower in Cholesterol?
Pork chop
Pork chop is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pork chop
Pork chop is lower in Saturated Fat (difference - 5.381g)
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 17mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.8)
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.

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.