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

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What are the differences between Beef tenderloin and Pork leg?

  • Beef tenderloin is higher in Vitamin B12, Iron, Zinc, and Copper, however, Pork leg is richer in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 76% more.
  • Pork leg contains 4 times less Iron than Beef tenderloin. Beef tenderloin contains 3.11mg of Iron, while Pork leg contains 0.85mg.
  • Pork leg has less Saturated Fat.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pork, fresh, leg (ham), whole, separable lean and fat, raw types in this article.

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Beef tenderloin vs Pork leg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +80%
Contains more IronIron +265.9%
Contains more CopperCopper +89.2%
Contains more ZincZinc +108.8%
Contains less SodiumSodium -17.5%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +28.4%
~equal in Magnesium ~20mg
~equal in Potassium ~315mg
~equal in Phosphorus ~199mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.42% 0% 15% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B12Vitamin B12 +290.5%
Contains more FolateFolate +14.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +717.8%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +60.4%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more ProteinProtein +37.1%
Contains more FatsFats +30.4%
Contains more OtherOther +154.5%
Contains more WaterWater +29.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated Fat: Sat. Fat 9.72 g
Monounsaturated Fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
39% 49% 12%
Saturated Fat: Sat. Fat 6.54 g
Monounsaturated Fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains more Mono. FatMonounsaturated Fat +22.6%
Contains less Sat. FatSaturated Fat -32.7%
Contains more Poly. FatPolyunsaturated fat +101%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pork leg Opinion
Calories 324kcal 245kcal Beef tenderloin
Protein 23.9g 17.43g Beef tenderloin
Fats 24.6g 18.87g Beef tenderloin
Vitamin C 0mg 0.7mg Pork leg
Cholesterol 85mg 73mg Pork leg
Vitamin D 20IU Pork leg
Magnesium 22mg 20mg Beef tenderloin
Calcium 9mg 5mg Beef tenderloin
Potassium 331mg 315mg Beef tenderloin
Iron 3.11mg 0.85mg Beef tenderloin
Copper 0.123mg 0.065mg Beef tenderloin
Zinc 4.03mg 1.93mg Beef tenderloin
Phosphorus 203mg 199mg Beef tenderloin
Sodium 57mg 47mg Pork leg
Vitamin A 0IU 7IU Pork leg
Vitamin D 0.5µg Pork leg
Manganese 0.014mg 0.023mg Pork leg
Selenium 22.9µg 29.4µg Pork leg
Vitamin B1 0.09mg 0.736mg Pork leg
Vitamin B2 0.26mg 0.2mg Beef tenderloin
Vitamin B3 3mg 4.574mg Pork leg
Vitamin B5 0.25mg 0.685mg Pork leg
Vitamin B6 0.25mg 0.401mg Pork leg
Vitamin B12 2.46µg 0.63µg Beef tenderloin
Folate 8µg 7µg Beef tenderloin
Choline 91mg Beef tenderloin
Saturated Fat 9.72g 6.54g Pork leg
Monounsaturated Fat 10.27g 8.38g Beef tenderloin
Polyunsaturated fat 1g 2.01g Pork leg
Tryptophan 0.268mg 0.208mg Beef tenderloin
Threonine 1.044mg 0.776mg Beef tenderloin
Isoleucine 1.075mg 0.787mg Beef tenderloin
Leucine 1.889mg 1.376mg Beef tenderloin
Lysine 1.989mg 1.55mg Beef tenderloin
Methionine 0.612mg 0.444mg Beef tenderloin
Phenylalanine 0.933mg 0.689mg Beef tenderloin
Valine 1.163mg 0.931mg Beef tenderloin
Histidine 0.818mg 0.659mg Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Pork leg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
42%
Pork leg
Minerals Daily Need Coverage Score
54%
Beef tenderloin
40%
Pork leg

Comparison summary

Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pork leg
Pork leg is lower in Saturated Fat (difference - 3.18g)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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 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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.