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

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How are pork loin and beef tenderloin different?

  • Pork loin 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.
  • Daily need coverage for vitamin B12 for beef tenderloin is 80% higher.
  • Pork loin contains 10 times more vitamin B1 than beef tenderloin. While pork loin contains 0.901mg of vitamin B1, beef tenderloin contains only 0.09mg.
  • Pork loin has less saturated fat.

Pork, fresh, loin, whole, separable lean, and fat, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

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Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
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 more CalciumCalcium +100%
Contains less SodiumSodium -12.3%
Contains more SeleniumSelenium +45%
Contains more IronIron +293.7%
Contains more CopperCopper +119.6%
Contains more ZincZinc +131.6%
Contains more ManganeseManganese +27.3%
~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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +901.1%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B5Vitamin B5 +189.2%
Contains more Vitamin B6Vitamin B6 +88.8%
Contains more Vitamin B12Vitamin B12 +364.2%
Contains more FolateFolate +700%
Contains more CholineCholine +30.6%
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork loin Beef tenderloin DV% diff.
Vitamin B12 0.53µg 2.46µg 80%
Vitamin B1 0.901mg 0.09mg 68%
Iron 0.79mg 3.11mg 29%
Saturated fat 4.36g 9.72g 24%
Zinc 1.74mg 4.03mg 21%
Selenium 33.2µg 22.9µg 19%
Fats 12.58g 24.6g 18%
Vitamin B6 0.472mg 0.25mg 17%
Monounsaturated fat 5.61g 10.27g 12%
Vitamin B3 4.58mg 3mg 10%
Vitamin B5 0.723mg 0.25mg 9%
Protein 19.74g 23.9g 8%
Cholesterol 63mg 85mg 7%
Copper 0.056mg 0.123mg 7%
Calories 198kcal 324kcal 6%
Choline 69.7mg 91mg 4%
Vitamin D 21IU 3%
Vitamin D 0.5µg 3%
Polyunsaturated fat 1.34g 1g 2%
Folate 1µg 8µg 2%
Calcium 18mg 9mg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin E 0.21mg 1%
Potassium 356mg 331mg 1%
Phosphorus 197mg 203mg 1%
Vitamin B2 0.248mg 0.26mg 1%
Magnesium 21mg 22mg 0%
Sodium 50mg 57mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.011mg 0.014mg 0%
Tryptophan 0.244mg 0.268mg 0%
Threonine 0.891mg 1.044mg 0%
Isoleucine 0.91mg 1.075mg 0%
Leucine 1.572mg 1.889mg 0%
Lysine 1.766mg 1.989mg 0%
Methionine 0.514mg 0.612mg 0%
Phenylalanine 0.785mg 0.933mg 0%
Valine 1.064mg 1.163mg 0%
Histidine 0.77mg 0.818mg 0%

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
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 +38.4%
Contains more ProteinProtein +21.1%
Contains more FatsFats +95.5%
Contains more OtherOther +311.8%
~equal in Carbs ~0g

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
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 -55.1%
Contains more Poly. FatPolyunsaturated fat +34%
Contains more Mono. FatMonounsaturated fat +83.1%

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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 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.