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 for 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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.21µg | 0.7µg | 146% |
| Vitamin B1 | 0.074mg | 0.877mg | 67% |
| Selenium | 25.4µg | 45.3µg | 36% |
| Iron | 3.04mg | 0.87mg | 27% |
| Vitamin B6 | 0.669mg | 0.464mg | 16% |
| Saturated fat | 2.595g | 5.23g | 12% |
| Zinc | 3.7mg | 2.39mg | 12% |
| Fats | 6.54g | 13.92g | 11% |
| Monounsaturated fat | 2.734g | 6.19g | 9% |
| Vitamin D | 0.1µg | 1.3µg | 6% |
| Vitamin D | 3IU | 53IU | 6% |
| Vitamin B2 | 0.4mg | 0.321mg | 6% |
| Vitamin B3 | 5.76mg | 5.037mg | 5% |
| Polyunsaturated fat | 0.532g | 1.2g | 4% |
| Vitamin B5 | 0.481mg | 0.698mg | 4% |
| Calories | 169kcal | 242kcal | 4% |
| Choline | 75.6mg | 93.9mg | 3% |
| Copper | 0.097mg | 0.073mg | 3% |
| Magnesium | 14mg | 28mg | 3% |
| Phosphorus | 259mg | 246mg | 2% |
| Potassium | 352mg | 423mg | 2% |
| Cholesterol | 85mg | 80mg | 2% |
| Calcium | 13mg | 19mg | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Folate | 7µg | 5µg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Protein | 27.55g | 27.32g | 0% |
| Sodium | 54mg | 62mg | 0% |
| Vitamin E | 0.25mg | 0.29mg | 0% |
| Vitamin A | 2µg | 2µg | 0% |
| Manganese | 0.009mg | 0.009mg | 0% |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.359mg | 0.338mg | 0% |
| Threonine | 1.534mg | 1.234mg | 0% |
| Isoleucine | 1.52mg | 1.26mg | 0% |
| Leucine | 2.833mg | 2.177mg | 0% |
| Lysine | 3.178mg | 2.446mg | 0% |
| Methionine | 0.871mg | 0.712mg | 0% |
| Phenylalanine | 1.299mg | 1.086mg | 0% |
| Valine | 1.603mg | 1.473mg | 0% |
| Histidine | 1.244mg | 1.067mg | 0% |
| Omega-3 - EPA | 0.002g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 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 | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
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% |
