Beef vs. Pork leg — In-Depth Nutrition Comparison
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A recap on differences between beef and pork leg
- Beef is higher in vitamin B12, iron, vitamin B6, zinc, vitamin B2, phosphorus, and vitamin B3, yet pork leg is higher in vitamin B1 and selenium.
- Beef covers your daily vitamin B12 needs 149% more than pork leg.
- Beef contains 4 times more iron than pork leg. While beef contains 3.04mg of iron, pork leg contains only 0.85mg.
- The amount of saturated fat in beef is lower.
Food varieties used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, leg (ham), whole, separable lean and fat, raw.
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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 CalciumCalcium | +160% |
| Contains more PotassiumPotassium | +11.7% |
| Contains more IronIron | +257.6% |
| Contains more CopperCopper | +49.2% |
| Contains more ZincZinc | +91.7% |
| Contains more PhosphorusPhosphorus | +30.2% |
| Contains more MagnesiumMagnesium | +42.9% |
| Contains less SodiumSodium | -13% |
| Contains more ManganeseManganese | +155.6% |
| Contains more SeleniumSelenium | +15.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +25.9% |
| Contains more Vitamin B6Vitamin B6 | +66.8% |
| Contains more Vitamin B12Vitamin B12 | +568.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +400% |
| Contains more Vitamin B1Vitamin B1 | +894.6% |
| Contains more Vitamin B5Vitamin B5 | +42.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.1% |
| Contains more FatsFats | +188.5% |
| Contains more OtherOther | +515% |
~equal in
Carbs
~0g
~equal in
Water
~62.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.3% |
| Contains more Mono. FatMonounsaturated fat | +206.5% |
| Contains more Poly. FatPolyunsaturated fat | +277.8% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 4.21µg | 0.63µg | 149% |
| Vitamin B1 | 0.074mg | 0.736mg | 55% |
| Iron | 3.04mg | 0.85mg | 27% |
| Vitamin B6 | 0.669mg | 0.401mg | 21% |
| Protein | 27.55g | 17.43g | 20% |
| Fats | 6.54g | 18.87g | 19% |
| Saturated fat | 2.595g | 6.54g | 18% |
| Zinc | 3.7mg | 1.93mg | 16% |
| Vitamin B2 | 0.4mg | 0.2mg | 15% |
| Monounsaturated fat | 2.734g | 8.38g | 14% |
| Choline | 75.6mg | 14% | |
| Polyunsaturated fat | 0.532g | 2.01g | 10% |
| Phosphorus | 259mg | 199mg | 9% |
| Selenium | 25.4µg | 29.4µg | 7% |
| Vitamin B3 | 5.76mg | 4.574mg | 7% |
| Vitamin B5 | 0.481mg | 0.685mg | 4% |
| Calories | 169kcal | 245kcal | 4% |
| Copper | 0.097mg | 0.065mg | 4% |
| Cholesterol | 85mg | 73mg | 4% |
| Vitamin D | 0.1µg | 0.5µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin D | 3IU | 20IU | 2% |
| Manganese | 0.009mg | 0.023mg | 1% |
| Potassium | 352mg | 315mg | 1% |
| Calcium | 13mg | 5mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Magnesium | 14mg | 20mg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Sodium | 54mg | 47mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Folate | 7µg | 7µg | 0% |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.359mg | 0.208mg | 0% |
| Threonine | 1.534mg | 0.776mg | 0% |
| Isoleucine | 1.52mg | 0.787mg | 0% |
| Leucine | 2.833mg | 1.376mg | 0% |
| Lysine | 3.178mg | 1.55mg | 0% |
| Methionine | 0.871mg | 0.444mg | 0% |
| Phenylalanine | 1.299mg | 0.689mg | 0% |
| Valine | 1.603mg | 0.931mg | 0% |
| Histidine | 1.244mg | 0.659mg | 0% |
| Omega-3 - EPA | 0.002g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0.011g | 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 |
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%
42%
Minerals Daily Need Coverage Score
55%
40%
Comparison summary
Which food is lower in Cholesterol?
Pork leg is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Beef is lower in Saturated fat (difference - 3.945g)
Which food is richer in minerals?
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)