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Fillet vs. Pork Meat — In-Depth Nutrition Comparison

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A recap on the differences between fillet and pork Meat

  • Fillet has more vitamin B12, copper, vitamin B6, vitamin B2, vitamin B3, phosphorus, folate, and fiber; however, pork Meat is higher in selenium.
  • Fillet covers your daily vitamin B12 needs 151% more than pork Meat.

Food varieties used in this article are Vegetarian fillets and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Fillet vs Pork Meat infographic
Infographic link

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.
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +1483.3%
Contains more PotassiumPotassium +42.5%
Contains more IronIron +73.9%
Contains more CopperCopper +733.3%
Contains more PhosphorusPhosphorus +68.5%
Contains more MagnesiumMagnesium +26.1%
Contains more ZincZinc +72.9%
Contains less SodiumSodium -88.4%
Contains more SeleniumSelenium +3720%

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.
Fillet
Fillet
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 0% 1.6% 238% 89% 139% 61% 171% 71% 0% 0%
Contains more Vitamin EVitamin E +4212.5%
Contains more Vitamin B1Vitamin B1 +15.8%
Contains more Vitamin B2Vitamin B2 +132.6%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B6Vitamin B6 +103%
Contains more Vitamin B12Vitamin B12 +636.8%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fillet Pork Meat DV% diff.
Vitamin B12 4.2µg 0.57µg 151%
Copper 0.925mg 0.111mg 90%
Selenium 1µg 38.2µg 68%
Vitamin B6 1.5mg 0.739mg 59%
Polyunsaturated fat 9.332g 0.506g 59%
Vitamin B2 0.9mg 0.387mg 39%
Vitamin B3 12mg 7.432mg 29%
Phosphorus 450mg 267mg 26%
Folate 102µg 0µg 26%
Cholesterol 0mg 73mg 24%
Fiber 6.1g 0g 24%
Fats 18g 3.51g 22%
Vitamin E 3.45mg 0.08mg 22%
Vitamin B5 1.012mg 20%
Sodium 490mg 57mg 19%
Vitamin B1 1.1mg 0.95mg 13%
Iron 2mg 1.15mg 11%
Calcium 95mg 6mg 9%
Zinc 1.4mg 2.42mg 9%
Saturated fat 2.849g 1.198g 8%
Monounsaturated fat 4.376g 1.334g 8%
Calories 290kcal 143kcal 7%
Protein 23g 26.17g 6%
Potassium 600mg 421mg 5%
Carbs 9g 0g 3%
Vitamin D* 0 IU 10 IU 1%
Vitamin D 0µg 0.2µg 1%
Magnesium 23mg 29mg 1%
Manganese 0.013mg 1%
Choline 82mg 88.9mg 1%
Protein per 100 calories 7.9g 18g N/A
Calories per 10 g protein 126kcal 55kcal N/A
Weight per 100 calories 34g 70g N/A
Unsaturated / Saturated Fat ratio 4.8 1.5 N/A
Net carbs 2.9g 0g N/A
Sugar 0.8g 0g N/A
Trans fat 0g 0.033g N/A
Tryptophan 0.275mg 0%
Threonine 1.175mg 0%
Isoleucine 1.288mg 0%
Leucine 2.229mg 0%
Lysine 2.427mg 0%
Methionine 0.721mg 0%
Phenylalanine 1.1mg 0%
Valine 1.367mg 0%
Histidine 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +412.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +474.7%
Contains more ProteinProtein +13.8%
Contains more WaterWater +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +228%
Contains more Poly. FatPolyunsaturated fat +1744.3%
Contains less Sat. FatSaturated fat -58%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.