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Pork loin vs. Beef — In-Depth Nutrition Comparison

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What are the differences between pork loin and beef?

  • Pork loin is higher in vitamin B1 and selenium, yet beef is higher in vitamin B12, iron, zinc, vitamin B6, vitamin B2, phosphorus, and vitamin B3.
  • Beef's daily need coverage for vitamin B12 is 153% more.
  • Pork loin has 12 times more vitamin B1 than beef. While pork loin has 0.901mg of vitamin B1, beef has only 0.074mg.
  • The amount of saturated fat in beef is lower.

We used Pork, fresh, loin, whole, separable lean, and fat, raw and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this article.

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Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Beef
4
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 +50%
Contains more CalciumCalcium +38.5%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +30.7%
Contains more IronIron +284.8%
Contains more CopperCopper +73.2%
Contains more ZincZinc +112.6%
Contains more PhosphorusPhosphorus +31.5%
~equal in Potassium ~352mg
~equal in Sodium ~54mg

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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Beef
7
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 +1117.6%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B2Vitamin B2 +61.3%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +694.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
~equal in Vitamin A ~2µg
~equal in Choline ~75.6mg

All nutrients comparison - raw data values

Nutrient Pork loin Beef DV% diff.
Vitamin B12 0.53µg 4.21µg 153%
Vitamin B1 0.901mg 0.074mg 69%
Iron 0.79mg 3.04mg 28%
Zinc 1.74mg 3.7mg 18%
Protein 19.74g 27.55g 16%
Vitamin B6 0.472mg 0.669mg 15%
Selenium 33.2µg 25.4µg 14%
Vitamin B2 0.248mg 0.4mg 12%
Fats 12.58g 6.54g 9%
Phosphorus 197mg 259mg 9%
Saturated fat 4.36g 2.595g 8%
Cholesterol 63mg 85mg 7%
Vitamin B3 4.58mg 5.76mg 7%
Monounsaturated fat 5.61g 2.734g 7%
Vitamin B5 0.723mg 0.481mg 5%
Copper 0.056mg 0.097mg 5%
Polyunsaturated fat 1.34g 0.532g 5%
Vitamin D 0.5µg 0.1µg 2%
Folate 1µg 7µg 2%
Vitamin D 21IU 3IU 2%
Magnesium 21mg 14mg 2%
Vitamin K 0µg 1.6µg 1%
Choline 69.7mg 75.6mg 1%
Calories 198kcal 169kcal 1%
Calcium 18mg 13mg 1%
Vitamin C 0.6mg 0mg 1%
Potassium 356mg 352mg 0%
Sodium 50mg 54mg 0%
Vitamin E 0.21mg 0.25mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.011mg 0.009mg 0%
Trans fat 0.375g N/A
Tryptophan 0.244mg 0.359mg 0%
Threonine 0.891mg 1.534mg 0%
Isoleucine 0.91mg 1.52mg 0%
Leucine 1.572mg 2.833mg 0%
Lysine 1.766mg 3.178mg 0%
Methionine 0.514mg 0.871mg 0%
Phenylalanine 0.785mg 1.299mg 0%
Valine 1.064mg 1.603mg 0%
Histidine 0.77mg 1.244mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Beef
1
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 +92.4%
Contains more OtherOther +280%
Contains more ProteinProtein +39.6%
~equal in Carbs ~0g
~equal in Water ~65.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
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 +105.2%
Contains more Poly. FatPolyunsaturated fat +151.9%
Contains less Sat. FatSaturated fat -40.5%

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.