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

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What are the differences between pork leg and beef tenderloin?

  • Pork leg is higher in vitamin B1, selenium, vitamin B6, vitamin B3, and vitamin B5; however, beef tenderloin is richer in vitamin B12, iron, zinc, and copper.
  • Beef tenderloin's daily need coverage for vitamin B12 is 76% more.
  • Beef tenderloin contains 8 times less vitamin B1 than pork leg. Pork leg contains 0.736mg of vitamin B1, while beef tenderloin contains 0.09mg.
  • Pork leg has less saturated fat.

We used Pork, fresh, leg (ham), whole, separable lean and fat, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

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Pork leg 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% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
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 -17.5%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +28.4%
Contains more CalciumCalcium +80%
Contains more IronIron +265.9%
Contains more CopperCopper +89.2%
Contains more ZincZinc +108.8%
~equal in Magnesium ~22mg
~equal in Potassium ~331mg
~equal in Phosphorus ~203mg

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%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +717.8%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +60.4%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B12Vitamin B12 +290.5%
Contains more FolateFolate +14.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

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
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 +29.2%
Contains more ProteinProtein +37.1%
Contains more FatsFats +30.4%
Contains more OtherOther +154.5%
~equal in Carbs ~0g

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
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 -32.7%
Contains more Poly. FatPolyunsaturated fat +101%
Contains more Mono. FatMonounsaturated fat +22.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork leg Beef tenderloin DV% diff.
Vitamin B12 0.63µg 2.46µg 76%
Vitamin B1 0.736mg 0.09mg 54%
Iron 0.85mg 3.11mg 28%
Zinc 1.93mg 4.03mg 19%
Choline 91mg 17%
Saturated fat 6.54g 9.72g 14%
Protein 17.43g 23.9g 13%
Selenium 29.4µg 22.9µg 12%
Vitamin B6 0.401mg 0.25mg 12%
Vitamin B3 4.574mg 3mg 10%
Fats 18.87g 24.6g 9%
Vitamin B5 0.685mg 0.25mg 9%
Polyunsaturated fat 2.01g 1g 7%
Copper 0.065mg 0.123mg 6%
Vitamin B2 0.2mg 0.26mg 5%
Monounsaturated fat 8.38g 10.27g 5%
Calories 245kcal 324kcal 4%
Cholesterol 73mg 85mg 4%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin C 0.7mg 0mg 1%
Phosphorus 199mg 203mg 1%
Magnesium 20mg 22mg 0%
Calcium 5mg 9mg 0%
Potassium 315mg 331mg 0%
Sodium 47mg 57mg 0%
Manganese 0.023mg 0.014mg 0%
Folate 7µg 8µg 0%
Tryptophan 0.208mg 0.268mg 0%
Threonine 0.776mg 1.044mg 0%
Isoleucine 0.787mg 1.075mg 0%
Leucine 1.376mg 1.889mg 0%
Lysine 1.55mg 1.989mg 0%
Methionine 0.444mg 0.612mg 0%
Phenylalanine 0.689mg 0.933mg 0%
Valine 0.931mg 1.163mg 0%
Histidine 0.659mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg 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
42%
Pork leg
44%
Beef tenderloin
Minerals Daily Need Coverage Score
40%
Pork leg
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pork leg
Pork leg is lower in Saturated fat (difference - 3.18g)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.