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  6. Pork loin vs. Rib eye steak

Pork loin vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between pork loin and rib eye steak?

  • Pork loin is higher in vitamin B1, phosphorus, and selenium, yet rib eye steak is higher in vitamin B12, zinc, and iron.
  • Pork loin's daily need coverage for vitamin B1 is 69% more.
  • The amount of cholesterol in pork loin is lower.

We used Pork, fresh, loin, whole, separable lean, and fat, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

Infographic

Pork loin vs Rib eye 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 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +36.9%
Contains more PhosphorusPhosphorus +29.6%
Contains more SeleniumSelenium +11.8%
Contains more IronIron +183.5%
Contains more CopperCopper +42.9%
Contains more ZincZinc +239.7%
Contains more ManganeseManganese +627.3%
~equal in Magnesium ~22mg
~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%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +1169%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more CholineCholine +42.8%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B12Vitamin B12 +296.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
~equal in Vitamin B3 ~4.908mg
~equal in Vitamin B6 ~0.477mg

All nutrients comparison - raw data values

Nutrient Pork loin Rib eye steak DV% diff.
Vitamin B1 0.901mg 0.071mg 69%
Vitamin B12 0.53µg 2.1µg 65%
Zinc 1.74mg 5.91mg 38%
Saturated fat 4.36g 9.684g 24%
Iron 0.79mg 2.24mg 18%
Fats 12.58g 21.81g 14%
Monounsaturated fat 5.61g 10.519g 12%
Protein 19.74g 23.69g 8%
Cholesterol 63mg 80mg 6%
Selenium 33.2µg 29.7µg 6%
Phosphorus 197mg 152mg 6%
Calories 198kcal 291kcal 5%
Vitamin B5 0.723mg 0.536mg 4%
Choline 69.7mg 48.8mg 4%
Copper 0.056mg 0.08mg 3%
Manganese 0.011mg 0.08mg 3%
Potassium 356mg 260mg 3%
Vitamin B2 0.248mg 0.287mg 3%
Polyunsaturated fat 1.34g 1.027g 2%
Vitamin D 21IU 7IU 2%
Vitamin D 0.5µg 0.2µg 2%
Vitamin B3 4.58mg 4.908mg 2%
Vitamin K 0µg 1.6µg 1%
Folate 1µg 6µg 1%
Vitamin C 0.6mg 0mg 1%
Calcium 18mg 11mg 1%
Vitamin E 0.21mg 0.1mg 1%
Vitamin A 2µg 8µg 1%
Magnesium 21mg 22mg 0%
Sodium 50mg 54mg 0%
Vitamin B6 0.472mg 0.477mg 0%
Trans fat 1.478g N/A
Tryptophan 0.244mg 0.265mg 0%
Threonine 0.891mg 1.116mg 0%
Isoleucine 0.91mg 1.103mg 0%
Leucine 1.572mg 2.041mg 0%
Lysine 1.766mg 2.269mg 0%
Methionine 0.514mg 0.641mg 0%
Phenylalanine 0.785mg 0.95mg 0%
Valine 1.064mg 1.184mg 0%
Histidine 0.77mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more WaterWater +22.8%
Contains more OtherOther +7500%
Contains more ProteinProtein +20%
Contains more FatsFats +73.4%
~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% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -55%
Contains more Poly. FatPolyunsaturated fat +30.5%
Contains more Mono. FatMonounsaturated fat +87.5%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.