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  6. Pork Meat vs. Steak

Pork Meat vs. Steak — In-Depth Nutrition Comparison

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How are Pork Meat and Steak different?

  • Pork Meat is richer in Vitamin B1, Vitamin B6, Phosphorus, Vitamin B3, Selenium, and Vitamin B2, while Steak is higher in Vitamin B12, Zinc, and Iron.
  • Pork Meat covers your daily need of Vitamin B1 73% more than Steak.
  • Pork Meat contains 2 times more Phosphorus than Steak. Pork Meat contains 267mg of Phosphorus, while Steak contains 163mg.
  • Pork Meat is lower in Saturated Fat.

Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Pork Meat vs Steak 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.
Pork Meat
Pork Meat
7
:
3
Steak
Steak
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Contains more Selenium +20.1%
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Equal in Sodium - 58
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Magnesium +26.1%
Contains more Phosphorus +63.8%
Contains more Potassium +50.9%
Contains more Copper +30.6%
Contains more Selenium +20.1%
Contains more Calcium +100%
Contains more Iron +108.7%
Contains more Zinc +162%
Equal in Sodium - 58

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.
Pork Meat
Pork Meat
7
:
4
Steak
Steak
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%
Pork 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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1183.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +47.8%
Contains more Vitamin A +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +286%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork Meat
Pork Meat
3
:
1
Steak
Steak
Contains more Water +24.9%
Contains more Other +61.1%
Contains more Fats +441.9%
Equal in Protein - 24.85
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Water +24.9%
Contains more Other +61.1%
Contains more Fats +441.9%
Equal in Protein - 24.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork Meat
Pork Meat
1
:
2
Steak
Steak
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +77.1%
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +587.5%
Contains more Polyunsaturated fat +77.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Meat Steak
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 Pork Meat Steak Opinion
Protein 26.17g 24.85g Pork Meat
Fats 3.51g 19.02g Steak
Calories 143kcal 271kcal Steak
Calcium 6mg 12mg Steak
Iron 1.15mg 2.4mg Steak
Magnesium 29mg 23mg Pork Meat
Phosphorus 267mg 163mg Pork Meat
Potassium 421mg 279mg Pork Meat
Sodium 57mg 58mg Pork Meat
Zinc 2.42mg 6.34mg Steak
Copper 0.111mg 0.085mg Pork Meat
Manganese 0.013mg Pork Meat
Selenium 38.2µg 31.8µg Pork Meat
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.08mg Pork Meat
Vitamin D 10IU 6IU Pork Meat
Vitamin D 0.2µg 0.1µg Pork Meat
Vitamin B1 0.95mg 0.074mg Pork Meat
Vitamin B2 0.387mg 0.301mg Pork Meat
Vitamin B3 7.432mg 5.149mg Pork Meat
Vitamin B5 1.012mg Pork Meat
Vitamin B6 0.739mg 0.5mg Pork Meat
Folate 0µg 6µg Steak
Vitamin B12 0.57µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.275mg 0.278mg Steak
Threonine 1.175mg 1.171mg Pork Meat
Isoleucine 1.288mg 1.157mg Pork Meat
Leucine 2.229mg 2.142mg Pork Meat
Lysine 2.427mg 2.38mg Pork Meat
Methionine 0.721mg 0.672mg Pork Meat
Phenylalanine 1.1mg 0.997mg Pork Meat
Valine 1.367mg 1.242mg Pork Meat
Histidine 1.13mg 0.931mg Pork Meat
Cholesterol 73mg 78mg Pork Meat
Trans Fat 0.033g Steak
Saturated Fat 1.198g 8.443g Pork Meat
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 1.334g 9.171g Steak
Polyunsaturated fat 0.506g 0.896g Steak
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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%
Pork Meat
49%
Steak
Minerals Daily Need Coverage Score
54%
Pork Meat
59%
Steak

Comparison summary

Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 7.245g)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1.9)
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

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.