Pork chop vs. Steak — In-Depth Nutrition Comparison

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What are the differences between pork chop and steak?

Pork chop is higher in vitamin B1, vitamin B3, phosphorus, selenium, and vitamin D, yet steak is higher in vitamin B12, zinc, and iron.
Steak's daily need coverage for vitamin B12 is 64% more.
Pork chop has 7 times more vitamin D than steak. While pork chop has 40IU of vitamin D, steak has only 6IU.
The amount of saturated fat in pork chop is lower.

We used Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

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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.

Pork chop

Steak

Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+12.9%
Contains more CopperCopper	+23.5%
Contains more PhosphorusPhosphorus	+47.9%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+14.5%

Contains more MagnesiumMagnesium	+15%
Contains more IronIron	+175.9%
Contains more ZincZinc	+101.3%
Contains less SodiumSodium	-21.6%

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 chop

Steak

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+900%
Contains more Vitamin B1Vitamin B1	+562.2%
Contains more Vitamin B3Vitamin B3	+54%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+75%
Contains more Vitamin B12Vitamin B12	+233.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.301mg

~equal in Vitamin B6 ~0.5mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.66µg	2.2µg	64%
Vitamin B1	0.49mg	0.074mg	35%
Zinc	3.15mg	6.34mg	29%
Vitamin B5	1.104mg		22%
Saturated fat	4.339g	8.443g	19%
Iron	0.87mg	2.4mg	19%
Vitamin B3	7.927mg	5.149mg	17%
Choline	67.5mg		12%
Monounsaturated fat	4.887g	9.171g	11%
Phosphorus	241mg	163mg	11%
Selenium	36.4µg	31.8µg	8%
Polyunsaturated fat	1.894g	0.896g	7%
Fats	14.35g	19.02g	7%
Vitamin D	1µg	0.1µg	5%
Calcium	56mg	12mg	4%
Vitamin D	40IU	6IU	4%
Folate	0µg	6µg	2%
Protein	23.72g	24.85g	2%
Calories	231kcal	271kcal	2%
Copper	0.105mg	0.085mg	2%
Vitamin B2	0.313mg	0.301mg	1%
Vitamin E	0.21mg		1%
Vitamin B6	0.489mg	0.5mg	1%
Vitamin K	0µg	1.6µg	1%
Sodium	74mg	58mg	1%
Potassium	315mg	279mg	1%
Magnesium	20mg	23mg	1%
Cholesterol	78mg	78mg	0%
Vitamin A	4µg	7µg	0%
Manganese	0.01mg		0%
Trans fat	0.066g		N/A
Tryptophan	0.282mg	0.278mg	0%
Threonine	1.043mg	1.171mg	0%
Isoleucine	1.123mg	1.157mg	0%
Leucine	1.952mg	2.142mg	0%
Lysine	2.109mg	2.38mg	0%
Methionine	0.65mg	0.672mg	0%
Phenylalanine	0.985mg	0.997mg	0%
Valine	1.2mg	1.242mg	0%
Histidine	0.965mg	0.931mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0.001g	0.001g	N/A
Omega-3 - ALA	0.065g		N/A
Omega-3 - DPA	0.011g	0.013g	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