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  6. Pork leg vs. Beef

Pork leg vs. Beef — In-Depth Nutrition Comparison

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A recap on the differences between pork leg and beef

  • Pork leg is higher in vitamin B1 and selenium, yet beef is higher in vitamin B12, iron, vitamin B6, zinc, vitamin B2, phosphorus, and vitamin B3.
  • Beef covers your daily vitamin B12 needs 149% more than pork leg.
  • Pork leg contains 10 times more vitamin B1 than beef. While pork leg contains 0.736mg of vitamin B1, beef contains only 0.074mg.
  • The amount of saturated fat in beef is lower.

Food varieties used in this article are Pork, fresh, leg (ham), whole, separable lean, and fat, raw and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Pork leg vs Beef 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% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Beef
Beef
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +42.9%
Contains less SodiumSodium -13%
Contains more ManganeseManganese +155.6%
Contains more SeleniumSelenium +15.7%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +257.6%
Contains more CopperCopper +49.2%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +30.2%

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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Beef
Beef
8
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +894.6%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B6Vitamin B6 +66.8%
Contains more Vitamin B12Vitamin B12 +568.3%
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Pork leg Beef DV% diff.
Vitamin B12 0.63µg 4.21µg 149%
Vitamin B1 0.736mg 0.074mg 55%
Iron 0.85mg 3.04mg 27%
Vitamin B6 0.401mg 0.669mg 21%
Protein 17.43g 27.55g 20%
Fats 18.87g 6.54g 19%
Saturated fat 6.54g 2.595g 18%
Zinc 1.93mg 3.7mg 16%
Vitamin B2 0.2mg 0.4mg 15%
Monounsaturated fat 8.38g 2.734g 14%
Choline 75.6mg 14%
Polyunsaturated fat 2.01g 0.532g 10%
Phosphorus 199mg 259mg 9%
Selenium 29.4µg 25.4µg 7%
Vitamin B3 4.574mg 5.76mg 7%
Vitamin B5 0.685mg 0.481mg 4%
Calories 245kcal 169kcal 4%
Copper 0.065mg 0.097mg 4%
Cholesterol 73mg 85mg 4%
Vitamin D 0.5µg 0.1µg 2%
Vitamin E 0.25mg 2%
Vitamin D 20IU 3IU 2%
Manganese 0.023mg 0.009mg 1%
Potassium 315mg 352mg 1%
Calcium 5mg 13mg 1%
Vitamin K 1.6µg 1%
Magnesium 20mg 14mg 1%
Vitamin C 0.7mg 0mg 1%
Sodium 47mg 54mg 0%
Vitamin A 0µg 2µg 0%
Folate 7µg 7µg 0%
Trans fat 0.375g N/A
Tryptophan 0.208mg 0.359mg 0%
Threonine 0.776mg 1.534mg 0%
Isoleucine 0.787mg 1.52mg 0%
Leucine 1.376mg 2.833mg 0%
Lysine 1.55mg 3.178mg 0%
Methionine 0.444mg 0.871mg 0%
Phenylalanine 0.689mg 1.299mg 0%
Valine 0.931mg 1.603mg 0%
Histidine 0.659mg 1.244mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +188.5%
Contains more OtherOther +515%
Contains more ProteinProtein +58.1%
~equal in Carbs ~0g
~equal in Water ~65.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Mono. FatMonounsaturated fat +206.5%
Contains more Poly. FatPolyunsaturated fat +277.8%
Contains less Sat. FatSaturated fat -60.3%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.