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Beef vs. Pork, fresh, loin, whole, separable lean and fat, cooked, braised — In-Depth Nutrition Comparison

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How are beef and pork, fresh, loin, whole, separable lean and fat, cooked, braised different?

  • Beef is richer in vitamin B12, iron, vitamin B6, zinc, vitamin B2, phosphorus, and vitamin B3, while pork, fresh, loin, whole, separable lean, and fat, cooked, braised is higher in vitamin B1 and selenium.
  • Beef covers your daily need for vitamin B12, 153% more than pork, fresh, loin, whole, separable lean, and fat, cooked, braised.
  • Beef contains 3 times more iron than pork, fresh, loin, whole, separable lean, and fat, cooked, braised. Beef contains 3.04mg of iron, while pork, fresh, loin, whole, separable lean, and fat, cooked, braised contains 1.07mg.
  • Beef is lower in 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, braised types were used in this article.

Infographic

Beef vs Pork, fresh, loin, whole, separable lean and fat, cooked, braised 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.
Beef
Beef
4
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 14% 6.3% 33% 40% 26% 65% 78% 6.3% 1.6% 247%
Contains more IronIron +184.1%
Contains more CopperCopper +26%
Contains more ZincZinc +55.5%
Contains more PhosphorusPhosphorus +43.1%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +61.5%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +78.3%
~equal in Potassium ~374mg

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
6
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 2% 0.67% 4.8% 18% 158% 59% 83% 39% 84% 68% 0% 2.3% 51%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more Vitamin B12Vitamin B12 +679.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +754.1%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more CholineCholine +23.8%
~equal in Vitamin A ~2µg
~equal in Vitamin E ~0.24mg

All nutrients comparison - raw data values

Nutrient Beef Pork, fresh, loin, whole, separable lean and fat, cooked, braised DV% diff.
Vitamin B12 4.21µg 0.54µg 153%
Vitamin B1 0.074mg 0.632mg 47%
Selenium 25.4µg 45.3µg 36%
Iron 3.04mg 1.07mg 25%
Vitamin B6 0.669mg 0.366mg 23%
Zinc 3.7mg 2.38mg 12%
Fats 6.54g 13.62g 11%
Saturated fat 2.595g 5.11g 11%
Vitamin B2 0.4mg 0.254mg 11%
Phosphorus 259mg 181mg 11%
Monounsaturated fat 2.734g 6.06g 8%
Vitamin B3 5.76mg 4.419mg 8%
Vitamin D 0.1µg 1.2µg 6%
Vitamin D 3IU 47IU 6%
Polyunsaturated fat 0.532g 1.17g 4%
Calories 169kcal 239kcal 4%
Choline 75.6mg 93.6mg 3%
Vitamin B5 0.481mg 0.648mg 3%
Copper 0.097mg 0.077mg 2%
Cholesterol 85mg 80mg 2%
Potassium 352mg 374mg 1%
Calcium 13mg 21mg 1%
Protein 27.55g 27.23g 1%
Vitamin K 1.6µg 0µg 1%
Folate 7µg 3µg 1%
Magnesium 14mg 19mg 1%
Vitamin C 0mg 0.6mg 1%
Sodium 54mg 48mg 0%
Vitamin E 0.25mg 0.24mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.009mg 0.012mg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.336mg 0%
Threonine 1.534mg 1.229mg 0%
Isoleucine 1.52mg 1.254mg 0%
Leucine 2.833mg 2.168mg 0%
Lysine 3.178mg 2.436mg 0%
Methionine 0.871mg 0.708mg 0%
Phenylalanine 1.299mg 1.082mg 0%
Valine 1.603mg 1.467mg 0%
Histidine 1.244mg 1.061mg 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
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
27% 14% 58%
Protein: 27.23 g
Fats: 13.62 g
Carbs: 0 g
Water: 58.27 g
Other: 0.88 g
Contains more WaterWater +12.8%
Contains more FatsFats +108.3%
Contains more OtherOther +340%
~equal in Protein ~27.23g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
41% 49% 9%
Saturated fat: Sat. Fat 5.11 g
Monounsaturated fat: Mono. Fat 6.06 g
Polyunsaturated fat: Poly. Fat 1.17 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +121.7%
Contains more Poly. FatPolyunsaturated fat +119.9%

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, fresh, loin, whole, separable lean and fat, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167819/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.