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Pork belly vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between Pork belly and Beef tenderloin

  • Pork belly is richer in Vitamin B1, and Vitamin B3, yet Beef tenderloin is richer in Vitamin B12, Iron, Zinc, Selenium, Phosphorus, Vitamin B6, and Copper.
  • Daily need coverage for Vitamin B12 from Beef tenderloin is 68% higher.
  • Pork belly contains 4 times more Vitamin B1 than Beef tenderloin. Pork belly contains 0.396mg of Vitamin B1, while Beef tenderloin contains 0.09mg.
  • Beef tenderloin contains less Saturated Fat.

Food types used in this article are Pork, fresh, belly, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pork belly vs Beef tenderloin 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 2.9% 1.5% 16% 20% 17% 28% 46% 4.2% 0.78% 44%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains less SodiumSodium -43.9%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +498.1%
Contains more CopperCopper +136.5%
Contains more ZincZinc +295.1%
Contains more PhosphorusPhosphorus +88%
Contains more ManganeseManganese +133.3%
Contains more SeleniumSelenium +186.3%

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 1% 0.6% 7.8% 0% 99% 56% 87% 15% 30% 105% 0% 0.75% 0%
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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B3Vitamin B3 +54.9%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin B12Vitamin B12 +192.9%
Contains more FolateFolate +700%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +115.5%
Contains more ProteinProtein +155.9%
Contains more WaterWater +31.7%
Contains more OtherOther +244%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 11%
Saturated Fat: Sat. Fat 19.33 g
Monounsaturated Fat: Mono. Fat 24.7 g
Polyunsaturated fat: Poly. Fat 5.65 g
46% 49% 5%
Saturated Fat: Sat. Fat 9.72 g
Monounsaturated Fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains more Mono. FatMonounsaturated Fat +140.5%
Contains more Poly. FatPolyunsaturated fat +465%
Contains less Sat. FatSaturated Fat -49.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork belly Beef tenderloin Opinion
Calories 518kcal 324kcal Pork belly
Protein 9.34g 23.9g Beef tenderloin
Fats 53.01g 24.6g Pork belly
Vitamin C 0.3mg 0mg Pork belly
Cholesterol 72mg 85mg Pork belly
Magnesium 4mg 22mg Beef tenderloin
Calcium 5mg 9mg Beef tenderloin
Potassium 185mg 331mg Beef tenderloin
Iron 0.52mg 3.11mg Beef tenderloin
Copper 0.052mg 0.123mg Beef tenderloin
Zinc 1.02mg 4.03mg Beef tenderloin
Phosphorus 108mg 203mg Beef tenderloin
Sodium 32mg 57mg Pork belly
Vitamin A 10IU 0IU Pork belly
Vitamin A 3µg 0µg Pork belly
Vitamin E 0.39mg Pork belly
Manganese 0.006mg 0.014mg Beef tenderloin
Selenium 8µg 22.9µg Beef tenderloin
Vitamin B1 0.396mg 0.09mg Pork belly
Vitamin B2 0.242mg 0.26mg Beef tenderloin
Vitamin B3 4.647mg 3mg Pork belly
Vitamin B5 0.256mg 0.25mg Pork belly
Vitamin B6 0.13mg 0.25mg Beef tenderloin
Vitamin B12 0.84µg 2.46µg Beef tenderloin
Folate 1µg 8µg Beef tenderloin
Choline 91mg Beef tenderloin
Saturated Fat 19.33g 9.72g Beef tenderloin
Monounsaturated Fat 24.7g 10.27g Pork belly
Polyunsaturated fat 5.65g 1g Pork belly
Tryptophan 0.268mg Beef tenderloin
Threonine 1.044mg Beef tenderloin
Isoleucine 1.075mg Beef tenderloin
Leucine 1.889mg Beef tenderloin
Lysine 1.989mg Beef tenderloin
Methionine 0.612mg Beef tenderloin
Phenylalanine 0.933mg Beef tenderloin
Valine 1.163mg Beef tenderloin
Histidine 0.818mg Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork belly Beef tenderloin
Low Calories diet ok
Low Fats diet ok
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
31%
Pork belly
44%
Beef tenderloin
Minerals Daily Need Coverage Score
18%
Pork belly
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Beef tenderloin
Beef tenderloin is lower in Saturated Fat (difference - 9.61g)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)
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 belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.