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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 for 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.

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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" 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 more CalciumCalcium +522.2%
Contains more PhosphorusPhosphorus +18.7%
Contains more SeleniumSelenium +59%
Contains more IronIron +257.5%
Contains more CopperCopper +17.1%
Contains more ZincZinc +27.9%
Contains less SodiumSodium -23%
Contains more ManganeseManganese +40%
~equal in Magnesium ~22mg
~equal in Potassium ~331mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +444.4%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin B3Vitamin B3 +164.2%
Contains more Vitamin B5Vitamin B5 +341.6%
Contains more Vitamin B6Vitamin B6 +95.6%
Contains more Vitamin B12Vitamin B12 +272.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +34.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork chop Beef tenderloin DV% diff.
Vitamin B12 0.66µg 2.46µg 75%
Vitamin B1 0.49mg 0.09mg 33%
Vitamin B3 7.927mg 3mg 31%
Iron 0.87mg 3.11mg 28%
Selenium 36.4µg 22.9µg 25%
Saturated fat 4.339g 9.72g 24%
Vitamin B6 0.489mg 0.25mg 18%
Vitamin B5 1.104mg 0.25mg 17%
Fats 14.35g 24.6g 16%
Monounsaturated fat 4.887g 10.27g 13%
Zinc 3.15mg 4.03mg 8%
Polyunsaturated fat 1.894g 1g 6%
Vitamin D 1µg 5%
Calories 231kcal 324kcal 5%
Calcium 56mg 9mg 5%
Vitamin D 40IU 5%
Phosphorus 241mg 203mg 5%
Choline 67.5mg 91mg 4%
Vitamin B2 0.313mg 0.26mg 4%
Cholesterol 78mg 85mg 2%
Copper 0.105mg 0.123mg 2%
Folate 0µg 8µg 2%
Vitamin E 0.21mg 1%
Sodium 74mg 57mg 1%
Protein 23.72g 23.9g 0%
Magnesium 20mg 22mg 0%
Potassium 315mg 331mg 0%
Vitamin A 4µg 0µg 0%
Manganese 0.01mg 0.014mg 0%
Trans fat 0.066g N/A
Tryptophan 0.282mg 0.268mg 0%
Threonine 1.043mg 1.044mg 0%
Isoleucine 1.123mg 1.075mg 0%
Leucine 1.952mg 1.889mg 0%
Lysine 2.109mg 1.989mg 0%
Methionine 0.65mg 0.612mg 0%
Phenylalanine 0.985mg 0.933mg 0%
Valine 1.2mg 1.163mg 0%
Histidine 0.965mg 0.818mg 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 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 WaterWater +27%
Contains more FatsFats +71.4%
Contains more OtherOther +552.1%
~equal in Protein ~23.9g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 less Sat. FatSaturated fat -55.4%
Contains more Poly. FatPolyunsaturated fat +89.4%
Contains more Mono. FatMonounsaturated fat +110.1%

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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. 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.