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Pork chop vs Beef tenderloin - In-Depth Nutrition Comparison

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How are Pork chop and Beef tenderloin different?

  • Pork chop is higher in Vitamin B1, Vitamin B3, Selenium, Vitamin B6, Vitamin B5, and Phosphorus, however Beef tenderloin is richer in Vitamin B12, Iron, and Zinc.
  • Daily need coverage for Vitamin B12 from Beef tenderloin is 75% higher.
  • Pork chop contains 5 times more Vitamin B1 than Beef tenderloin. While Pork chop contains 0.49mg of Vitamin B1, Beef tenderloin contains only 0.09mg.
  • Pork chop has less Saturated Fat.

Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Pork chop 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +522.2%
Contains more Phosphorus +18.7%
Contains more Iron +257.5%
Contains less Sodium -23%
Contains more Zinc +27.9%
Contains more Copper +17.1%
Equal in Magnesium - 22
Equal in Potassium - 331
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 33% 15% 104% 28% 10% 86% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Contains more Calcium +522.2%
Contains more Phosphorus +18.7%
Contains more Iron +257.5%
Contains less Sodium -23%
Contains more Zinc +27.9%
Contains more Copper +17.1%
Equal in Magnesium - 22
Equal in Potassium - 331

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +444.4%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B3 +164.2%
Contains more Vitamin B5 +341.6%
Contains more Vitamin B6 +95.6%
Contains more Folate +∞%
Contains more Vitamin B12 +272.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +444.4%
Contains more Vitamin B2 +20.4%
Contains more Vitamin B3 +164.2%
Contains more Vitamin B5 +341.6%
Contains more Vitamin B6 +95.6%
Contains more Folate +∞%
Contains more Vitamin B12 +272.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork chop Beef tenderloin
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pork chop Beef tenderloin Opinion
Net carbs 0g 0g
Protein 23.72g 23.9g Beef tenderloin
Fats 14.35g 24.6g Beef tenderloin
Carbs 0g 0g
Calories 231kcal 324kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 56mg 9mg Pork chop
Iron 0.87mg 3.11mg Beef tenderloin
Magnesium 20mg 22mg Beef tenderloin
Phosphorus 241mg 203mg Pork chop
Potassium 315mg 331mg Beef tenderloin
Sodium 74mg 57mg Beef tenderloin
Zinc 3.15mg 4.03mg Beef tenderloin
Copper 0.105mg 0.123mg Beef tenderloin
Vitamin A 15IU 0IU Pork chop
Vitamin E 0.21mg mg Pork chop
Vitamin D 40IU IU Pork chop
Vitamin D 1µg µg Pork chop
Vitamin C 0mg 0mg
Vitamin B1 0.49mg 0.09mg Pork chop
Vitamin B2 0.313mg 0.26mg Pork chop
Vitamin B3 7.927mg 3mg Pork chop
Vitamin B5 1.104mg 0.25mg Pork chop
Vitamin B6 0.489mg 0.25mg Pork chop
Folate 0µg 8µg Beef tenderloin
Vitamin B12 0.66µg 2.46µg Beef tenderloin
Vitamin K 0µg µg Pork chop
Tryptophan 0.282mg 0.268mg Pork chop
Threonine 1.043mg 1.044mg Beef tenderloin
Isoleucine 1.123mg 1.075mg Pork chop
Leucine 1.952mg 1.889mg Pork chop
Lysine 2.109mg 1.989mg Pork chop
Methionine 0.65mg 0.612mg Pork chop
Phenylalanine 0.985mg 0.933mg Pork chop
Valine 1.2mg 1.163mg Pork chop
Histidine 0.965mg 0.818mg Pork chop
Cholesterol 78mg 85mg Pork chop
Trans Fat 0.066g g Beef tenderloin
Saturated Fat 4.339g 9.72g Pork chop
Monounsaturated Fat 4.887g 10.27g Beef tenderloin
Polyunsaturated fat 1.894g 1g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop Beef tenderloin
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
53
Pork chop
44
Beef tenderloin
Mineral Summary Score
41
Pork chop
51
Beef tenderloin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
142%
Pork chop
143%
Beef tenderloin
Carbohydrates
0%
Pork chop
0%
Beef tenderloin
Fats
66%
Pork chop
114%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Pork chop
Pork chop is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pork chop
Pork chop is lower in Saturated Fat (difference - 5.381g)
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 17mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.8)
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.

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.