Beef vs. Pork loin — In-Depth Nutrition Comparison
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What are the differences between beef and pork loin?
- Beef is higher in vitamin B12, iron, zinc, vitamin B6, vitamin B2, phosphorus, and vitamin B3, yet pork loin is higher in vitamin B1 and selenium.
- Beef's daily need coverage for vitamin B12 is 153% more.
- Beef has 4 times more iron than pork loin. While beef has 3.04mg of iron, pork loin has only 0.79mg.
- The amount of saturated fat in beef is lower.
We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, loin, whole, separable lean, and fat, raw types 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 | +284.8% |
| Contains more CopperCopper | +73.2% |
| Contains more ZincZinc | +112.6% |
| Contains more PhosphorusPhosphorus | +31.5% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +38.5% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +30.7% |
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 EVitamin E | +19% |
| Contains more Vitamin B2Vitamin B2 | +61.3% |
| Contains more Vitamin B3Vitamin B3 | +25.8% |
| Contains more Vitamin B6Vitamin B6 | +41.7% |
| Contains more Vitamin B12Vitamin B12 | +694.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +600% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +400% |
| Contains more Vitamin B1Vitamin B1 | +1117.6% |
| Contains more Vitamin B5Vitamin B5 | +50.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.21µg | 0.53µg | 153% |
| Vitamin B1 | 0.074mg | 0.901mg | 69% |
| Iron | 3.04mg | 0.79mg | 28% |
| Zinc | 3.7mg | 1.74mg | 18% |
| Protein | 27.55g | 19.74g | 16% |
| Vitamin B6 | 0.669mg | 0.472mg | 15% |
| Selenium | 25.4µg | 33.2µg | 14% |
| Vitamin B2 | 0.4mg | 0.248mg | 12% |
| Fats | 6.54g | 12.58g | 9% |
| Phosphorus | 259mg | 197mg | 9% |
| Saturated fat | 2.595g | 4.36g | 8% |
| Cholesterol | 85mg | 63mg | 7% |
| Vitamin B3 | 5.76mg | 4.58mg | 7% |
| Monounsaturated fat | 2.734g | 5.61g | 7% |
| Vitamin B5 | 0.481mg | 0.723mg | 5% |
| Copper | 0.097mg | 0.056mg | 5% |
| Polyunsaturated fat | 0.532g | 1.34g | 5% |
| Vitamin D | 0.1µg | 0.5µg | 2% |
| Folate | 7µg | 1µg | 2% |
| Vitamin D | 3IU | 21IU | 2% |
| Magnesium | 14mg | 21mg | 2% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Choline | 75.6mg | 69.7mg | 1% |
| Calories | 169kcal | 198kcal | 1% |
| Calcium | 13mg | 18mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Potassium | 352mg | 356mg | 0% |
| Sodium | 54mg | 50mg | 0% |
| Vitamin E | 0.25mg | 0.21mg | 0% |
| Vitamin A | 2µg | 2µg | 0% |
| Manganese | 0.009mg | 0.011mg | 0% |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.359mg | 0.244mg | 0% |
| Threonine | 1.534mg | 0.891mg | 0% |
| Isoleucine | 1.52mg | 0.91mg | 0% |
| Leucine | 2.833mg | 1.572mg | 0% |
| Lysine | 3.178mg | 1.766mg | 0% |
| Methionine | 0.871mg | 0.514mg | 0% |
| Phenylalanine | 1.299mg | 0.785mg | 0% |
| Valine | 1.603mg | 1.064mg | 0% |
| Histidine | 1.244mg | 0.77mg | 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 ProteinProtein | +39.6% |
| Contains more FatsFats | +92.4% |
| Contains more OtherOther | +280% |
~equal in
Carbs
~0g
~equal in
Water
~66.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.5% |
| Contains more Mono. FatMonounsaturated fat | +105.2% |
| Contains more Poly. FatPolyunsaturated fat | +151.9% |
