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Ground beef vs. Pork — In-Depth Nutrition Comparison

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What are the differences between ground beef and pork?

  • Ground beef is higher in vitamin B12, zinc, and iron, yet pork is higher in vitamin B1, selenium, vitamin B6, vitamin B2, phosphorus, vitamin D, and vitamin B3.
  • Ground beef's daily need coverage for vitamin B12 is 75% more.
  • Ground beef has 3 times more iron than pork. While ground beef has 2.27mg of iron, pork has only 0.87mg.

We used Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types in this article.

Infographic

Ground beef vs Pork 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CalciumCalcium +73.7%
Contains more IronIron +160.9%
Contains more ZincZinc +144.4%
Contains more MagnesiumMagnesium +64.7%
Contains more PotassiumPotassium +75.5%
Contains more PhosphorusPhosphorus +48.2%
Contains less SodiumSodium -15.1%
Contains more SeleniumSelenium +137.2%
~equal in Copper ~0.073mg
~equal in Manganese ~0.009mg

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.
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Pork
9
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% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B12Vitamin B12 +255.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1619.6%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more CholineCholine +28.3%

All nutrients comparison - raw data values

Nutrient Ground beef Pork DV% diff.
Vitamin B12 2.49µg 0.7µg 75%
Vitamin B1 0.051mg 0.877mg 69%
Selenium 19.1µg 45.3µg 48%
Zinc 5.84mg 2.39mg 31%
Iron 2.27mg 0.87mg 18%
Vitamin B6 0.311mg 0.464mg 12%
Vitamin B2 0.171mg 0.321mg 12%
Phosphorus 166mg 246mg 11%
Protein 23.87g 27.32g 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B3 4.026mg 5.037mg 6%
Vitamin D 2IU 53IU 6%
Polyunsaturated fat 0.408g 1.2g 5%
Potassium 241mg 423mg 5%
Choline 73.2mg 93.9mg 4%
Saturated fat 6.073g 5.23g 4%
Vitamin B5 0.512mg 0.698mg 4%
Monounsaturated fat 7.322g 6.19g 3%
Magnesium 17mg 28mg 3%
Cholesterol 88mg 80mg 3%
Fats 15.37g 13.92g 2%
Vitamin K 2.9µg 0µg 2%
Vitamin E 0.12mg 0.29mg 1%
Copper 0.079mg 0.073mg 1%
Calcium 33mg 19mg 1%
Vitamin C 0mg 0.6mg 1%
Folate 7µg 5µg 1%
Calories 241kcal 242kcal 0%
Sodium 73mg 62mg 0%
Vitamin A 3µg 2µg 0%
Manganese 0.009mg 0.009mg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.338mg 0%
Threonine 0.923mg 1.234mg 0%
Isoleucine 1.055mg 1.26mg 0%
Leucine 1.861mg 2.177mg 0%
Lysine 1.976mg 2.446mg 0%
Methionine 0.614mg 0.712mg 0%
Phenylalanine 0.931mg 1.086mg 0%
Valine 1.172mg 1.473mg 0%
Histidine 0.775mg 1.067mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Pork
1
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more OtherOther +168.5%
Contains more ProteinProtein +14.5%
~equal in Fats ~13.92g
~equal in Carbs ~0g
~equal in Water ~57.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated fat +18.3%
Contains less Sat. FatSaturated fat -13.9%
Contains more Poly. FatPolyunsaturated fat +194.1%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.