Beef vs. Pork — In-Depth Nutrition Comparison
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How are Beef and Pork different?
- Beef is higher in Vitamin B12, Iron, Vitamin B6, Zinc, and Vitamin B2, however, Pork is richer in Vitamin B1, Selenium, and Vitamin D.
- Daily need coverage for Vitamin B12 from Beef is 146% higher.
- Beef contains 3 times more Iron than Pork. While Beef contains 3.04mg of Iron, Pork contains only 0.87mg.
- Beef has less Saturated Fat.
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled are the varieties used in this article.
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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 IronIron | +249.4% |
| Contains more CopperCopper | +32.9% |
| Contains more ZincZinc | +54.8% |
| Contains less SodiumSodium | -12.9% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +46.2% |
| Contains more PotassiumPotassium | +20.2% |
| Contains more SeleniumSelenium | +78.3% |
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 Vitamin B2Vitamin B2 | +24.6% |
| Contains more Vitamin B3Vitamin B3 | +14.4% |
| Contains more Vitamin B6Vitamin B6 | +44.2% |
| Contains more Vitamin B12Vitamin B12 | +501.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +40% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin EVitamin E | +16% |
| Contains more Vitamin DVitamin D | +1200% |
| Contains more Vitamin B1Vitamin B1 | +1085.1% |
| Contains more Vitamin B5Vitamin B5 | +45.1% |
| Contains more CholineCholine | +24.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13.5% |
| Contains more FatsFats | +112.8% |
| Contains more OtherOther | +345% |
~equal in
Protein
~27.32g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -50.4% |
| Contains more Mono. FatMonounsaturated Fat | +126.4% |
| Contains more Poly. FatPolyunsaturated fat | +125.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 169kcal | 242kcal |
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| Protein | 27.55g | 27.32g |
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| Fats | 6.54g | 13.92g |
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| Vitamin C | 0mg | 0.6mg |
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| Cholesterol | 85mg | 80mg |
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| Vitamin D | 3IU | 53IU |
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| Magnesium | 14mg | 28mg |
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| Calcium | 13mg | 19mg |
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| Potassium | 352mg | 423mg |
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| Iron | 3.04mg | 0.87mg |
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| Copper | 0.097mg | 0.073mg |
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| Zinc | 3.7mg | 2.39mg |
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| Phosphorus | 259mg | 246mg |
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| Sodium | 54mg | 62mg |
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| Vitamin A | 6IU | 7IU |
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| Vitamin A | 2µg | 2µg | |
| Vitamin E | 0.25mg | 0.29mg |
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| Vitamin D | 0.1µg | 1.3µg |
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| Manganese | 0.009mg | 0.009mg | |
| Selenium | 25.4µg | 45.3µg |
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| Vitamin B1 | 0.074mg | 0.877mg |
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| Vitamin B2 | 0.4mg | 0.321mg |
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| Vitamin B3 | 5.76mg | 5.037mg |
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| Vitamin B5 | 0.481mg | 0.698mg |
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| Vitamin B6 | 0.669mg | 0.464mg |
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| Vitamin B12 | 4.21µg | 0.7µg |
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| Vitamin K | 1.6µg | 0µg |
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| Folate | 7µg | 5µg |
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| Trans Fat | 0.375g |
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| Choline | 75.6mg | 93.9mg |
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| Saturated Fat | 2.595g | 5.23g |
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| Monounsaturated Fat | 2.734g | 6.19g |
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| Polyunsaturated fat | 0.532g | 1.2g |
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| Tryptophan | 0.359mg | 0.338mg |
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| Threonine | 1.534mg | 1.234mg |
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| Isoleucine | 1.52mg | 1.26mg |
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| Leucine | 2.833mg | 2.177mg |
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| Lysine | 3.178mg | 2.446mg |
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| Methionine | 0.871mg | 0.712mg |
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| Phenylalanine | 1.299mg | 1.086mg |
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| Valine | 1.603mg | 1.473mg |
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| Histidine | 1.244mg | 1.067mg |
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| Omega-3 - EPA | 0.002g | 0g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - ALA | 0.013g |
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| Omega-3 - DPA | 0.011g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.349g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
76%
56%
Minerals Daily Need Coverage Score
55%
55%
Comparison summary
Which food is lower in Cholesterol?
Pork is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Beef contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Beef is lower in Saturated Fat (difference - 2.635g)
Which food is cheaper?
Beef is cheaper (difference - $0.8)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.