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  6. Beef vs. Pork Meat

Beef vs. Pork Meat — In-Depth Nutrition Comparison

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How are beef and pork Meat different?

  • Beef is richer in vitamin B12, iron, and zinc, while pork Meat is higher in vitamin B1, selenium, vitamin B5, vitamin B3, and vitamin B6.
  • Beef covers your daily need for vitamin B12, 152% more than pork Meat.
  • Beef contains 3 times more iron than pork Meat. Beef contains 3.04mg of iron, while pork Meat contains 1.15mg.
  • Pork Meat is lower in saturated fat.

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Beef vs Pork Meat 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.
Beef
Beef
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +116.7%
Contains more IronIron +164.3%
Contains more ZincZinc +52.9%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +19.6%
Contains more CopperCopper +14.4%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +50.4%
~equal in Phosphorus ~267mg
~equal in Sodium ~57mg

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.
Beef
Beef
5
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B12Vitamin B12 +638.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1183.8%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin B5Vitamin B5 +110.4%
Contains more Vitamin B6Vitamin B6 +10.5%
Contains more CholineCholine +17.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.387mg

All nutrients comparison - raw data values

Nutrient Beef Pork Meat DV% diff.
Vitamin B12 4.21µg 0.57µg 152%
Vitamin B1 0.074mg 0.95mg 73%
Iron 3.04mg 1.15mg 24%
Selenium 25.4µg 38.2µg 23%
Zinc 3.7mg 2.42mg 12%
Vitamin B5 0.481mg 1.012mg 11%
Vitamin B3 5.76mg 7.432mg 10%
Saturated fat 2.595g 1.198g 6%
Vitamin B6 0.669mg 0.739mg 5%
Fats 6.54g 3.51g 5%
Magnesium 14mg 29mg 4%
Cholesterol 85mg 73mg 4%
Monounsaturated fat 2.734g 1.334g 4%
Protein 27.55g 26.17g 3%
Choline 75.6mg 88.9mg 2%
Folate 7µg 0µg 2%
Potassium 352mg 421mg 2%
Copper 0.097mg 0.111mg 2%
Vitamin K 1.6µg 0µg 1%
Calories 169kcal 143kcal 1%
Vitamin B2 0.4mg 0.387mg 1%
Vitamin D 0.1µg 0.2µg 1%
Vitamin E 0.25mg 0.08mg 1%
Phosphorus 259mg 267mg 1%
Calcium 13mg 6mg 1%
Vitamin D 3IU 10IU 1%
Sodium 54mg 57mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0.013mg 0%
Trans fat 0.375g 0.033g N/A
Polyunsaturated fat 0.532g 0.506g 0%
Tryptophan 0.359mg 0.275mg 0%
Threonine 1.534mg 1.175mg 0%
Isoleucine 1.52mg 1.288mg 0%
Leucine 2.833mg 2.229mg 0%
Lysine 3.178mg 2.427mg 0%
Methionine 0.871mg 0.721mg 0%
Phenylalanine 1.299mg 1.1mg 0%
Valine 1.603mg 1.367mg 0%
Histidine 1.244mg 1.13mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.013g N/A
Omega-6 - Linoleic acid 0.349g 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +86.3%
Contains more OtherOther +335%
~equal in Protein ~26.17g
~equal in Carbs ~0g
~equal in Water ~69.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +104.9%
Contains less Sat. FatSaturated fat -53.8%
~equal in Polyunsaturated fat ~0.506g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.