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Pork leg vs. Steak — In-Depth Nutrition Comparison

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A recap on the differences between pork leg and steak

  • Pork leg is higher in vitamin B1 and phosphorus, yet steak is higher in vitamin B12, zinc, iron, vitamin B2, vitamin B6, and monounsaturated fat.
  • Steak covers your daily vitamin B12 needs 65% more than pork leg.
  • Pork leg contains 10 times more vitamin B1 than steak. While pork leg contains 0.736mg of vitamin B1, steak contains only 0.074mg.
  • The amount of saturated fat in pork leg is lower.

Food varieties used in this article are Pork, fresh, leg (ham), whole, separable lean, and fat, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pork leg vs Steak 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%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more PotassiumPotassium +12.9%
Contains more PhosphorusPhosphorus +22.1%
Contains less SodiumSodium -19%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +140%
Contains more IronIron +182.4%
Contains more CopperCopper +30.8%
Contains more ZincZinc +228.5%
~equal in Selenium ~31.8µg

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%
Steak
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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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +894.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50.5%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more Vitamin B6Vitamin B6 +24.7%
Contains more Vitamin B12Vitamin B12 +249.2%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pork leg Steak DV% diff.
Vitamin B12 0.63µg 2.2µg 65%
Vitamin B1 0.736mg 0.074mg 55%
Zinc 1.93mg 6.34mg 40%
Iron 0.85mg 2.4mg 19%
Protein 17.43g 24.85g 15%
Vitamin B5 0.685mg 14%
Saturated fat 6.54g 8.443g 9%
Vitamin B2 0.2mg 0.301mg 8%
Vitamin B6 0.401mg 0.5mg 8%
Polyunsaturated fat 2.01g 0.896g 7%
Phosphorus 199mg 163mg 5%
Selenium 29.4µg 31.8µg 4%
Vitamin B3 4.574mg 5.149mg 4%
Cholesterol 73mg 78mg 2%
Vitamin D 20IU 6IU 2%
Monounsaturated fat 8.38g 9.171g 2%
Copper 0.065mg 0.085mg 2%
Vitamin D 0.5µg 0.1µg 2%
Vitamin K 1.6µg 1%
Calories 245kcal 271kcal 1%
Manganese 0.023mg 1%
Vitamin A 0µg 7µg 1%
Potassium 315mg 279mg 1%
Calcium 5mg 12mg 1%
Magnesium 20mg 23mg 1%
Vitamin C 0.7mg 0mg 1%
Fats 18.87g 19.02g 0%
Sodium 47mg 58mg 0%
Folate 7µg 6µg 0%
Tryptophan 0.208mg 0.278mg 0%
Threonine 0.776mg 1.171mg 0%
Isoleucine 0.787mg 1.157mg 0%
Leucine 1.376mg 2.142mg 0%
Lysine 1.55mg 2.38mg 0%
Methionine 0.444mg 0.672mg 0%
Phenylalanine 0.689mg 0.997mg 0%
Valine 0.931mg 1.242mg 0%
Histidine 0.659mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +12.4%
Contains more OtherOther +127.8%
Contains more ProteinProtein +42.6%
~equal in Fats ~19.02g
~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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Poly. FatPolyunsaturated fat +124.3%
~equal in Monounsaturated fat ~9.171g

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.