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% |
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% |
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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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
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%
49%
Minerals Daily Need Coverage Score
55%
42%
Comparison summary
Which food is lower in Cholesterol?
Pork loin is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Pork loin contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Beef is lower in Saturated fat (difference - 1.765g)
Which food is richer in vitamins?
Beef is relatively richer in vitamins
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 cheaper?
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The foods are relatively equal in price ($)
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.