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Meat vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between Meat and Pork

  • Meat has more Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B1, and Vitamin B2, while Pork has more Selenium, Vitamin D, and Vitamin B12.
  • Meat covers your daily need of Vitamin B6 21% more than Pork.
  • The amount of Saturated Fat in Meat is lower.

These are the specific foods used in this comparison Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Meat vs Pork 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.
Meat
Meat
7
:
3
Pork
Pork
Contains more Iron +32.2%
Contains more Copper +52.1%
Contains more Manganese +44.4%
Contains more Calcium +216.7%
Contains more Selenium +18.6%
Equal in Magnesium - 28
Equal in Phosphorus - 246
Equal in Potassium - 423
Equal in Sodium - 62
Equal in Zinc - 2.39
Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Iron +32.2%
Contains more Copper +52.1%
Contains more Manganese +44.4%
Contains more Calcium +216.7%
Contains more Selenium +18.6%
Equal in Magnesium - 28
Equal in Phosphorus - 246
Equal in Potassium - 423
Equal in Sodium - 62
Equal in Zinc - 2.39

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.
Meat
Meat
5
:
6
Pork
Pork
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +47.5%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +550%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +22.8%
Equal in Vitamin B1 - 0.877
Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +47.5%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +550%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +22.8%
Equal in Vitamin B1 - 0.877

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Meat
Meat
1
:
3
Pork
Pork
Contains more Water +20%
Contains more Fats +296.6%
Equal in Protein - 27.32
Equal in Other - 0.89
Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Water +20%
Contains more Fats +296.6%
Equal in Protein - 27.32
Equal in Other - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Meat
Meat
1
:
2
Pork
Pork
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +364%
Contains more Polyunsaturated fat +137.2%
Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +364%
Contains more Polyunsaturated fat +137.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Meat Pork
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Meat Pork Opinion
Protein 26.17g 27.32g Pork
Fats 3.51g 13.92g Pork
Calories 143kcal 242kcal Pork
Calcium 6mg 19mg Pork
Iron 1.15mg 0.87mg Meat
Magnesium 29mg 28mg Meat
Phosphorus 267mg 246mg Meat
Potassium 421mg 423mg Pork
Sodium 57mg 62mg Meat
Zinc 2.42mg 2.39mg Meat
Copper 0.111mg 0.073mg Meat
Manganese 0.013mg 0.009mg Meat
Selenium 38.2µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.08mg 0.29mg Pork
Vitamin D 10IU 53IU Pork
Vitamin D 0.2µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.95mg 0.877mg Meat
Vitamin B2 0.387mg 0.321mg Meat
Vitamin B3 7.432mg 5.037mg Meat
Vitamin B5 1.012mg 0.698mg Meat
Vitamin B6 0.739mg 0.464mg Meat
Folate 0µg 5µg Pork
Vitamin B12 0.57µg 0.7µg Pork
Tryptophan 0.275mg 0.338mg Pork
Threonine 1.175mg 1.234mg Pork
Isoleucine 1.288mg 1.26mg Meat
Leucine 2.229mg 2.177mg Meat
Lysine 2.427mg 2.446mg Pork
Methionine 0.721mg 0.712mg Meat
Phenylalanine 1.1mg 1.086mg Meat
Valine 1.367mg 1.473mg Pork
Histidine 1.13mg 1.067mg Meat
Cholesterol 73mg 80mg Meat
Trans Fat 0.033g Pork
Saturated Fat 1.198g 5.23g Meat
Monounsaturated Fat 1.334g 6.19g Pork
Polyunsaturated fat 0.506g 1.2g Pork
Omega-6 - Eicosadienoic acid 0.013g Meat
Omega-6 - Linoleic acid 0.411g Meat
Omega-3 - ALA 0.013g Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meat Pork
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
65%
Meat
56%
Pork
Minerals Daily Need Coverage Score
54%
Meat
55%
Pork

Comparison summary

Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 4.032g)
Which food is cheaper?
Meat
Meat is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.