Pork loin vs. Steak — In-Depth Nutrition Comparison
Compare
What are the differences between pork loin and steak?
- Pork loin is higher in vitamin B1, yet steak is higher in vitamin B12, zinc, iron, and monounsaturated fat.
- Steak's daily need coverage for vitamin B12 is 70% more.
- Pork loin has 12 times more vitamin B1 than steak. While pork loin has 0.901mg of vitamin B1, steak has only 0.074mg.
- The amount of saturated fat in pork loin is lower.
We used Pork, fresh, loin, 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 types in this article.
Infographic
Infographic link
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.
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more PhosphorusPhosphorus | +20.9% |
| Contains less SodiumSodium | -13.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +203.8% |
| Contains more CopperCopper | +51.8% |
| Contains more ZincZinc | +264.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +400% |
| Contains more Vitamin B1Vitamin B1 | +1117.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +12.4% |
| Contains more Vitamin B12Vitamin B12 | +315.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.53µg | 2.2µg | 70% |
| Vitamin B1 | 0.901mg | 0.074mg | 69% |
| Zinc | 1.74mg | 6.34mg | 42% |
| Iron | 0.79mg | 2.4mg | 20% |
| Saturated fat | 4.36g | 8.443g | 19% |
| Vitamin B5 | 0.723mg | 14% | |
| Choline | 69.7mg | 13% | |
| Fats | 12.58g | 19.02g | 10% |
| Protein | 19.74g | 24.85g | 10% |
| Monounsaturated fat | 5.61g | 9.171g | 9% |
| Cholesterol | 63mg | 78mg | 5% |
| Phosphorus | 197mg | 163mg | 5% |
| Calories | 198kcal | 271kcal | 4% |
| Vitamin B2 | 0.248mg | 0.301mg | 4% |
| Vitamin B3 | 4.58mg | 5.149mg | 4% |
| Polyunsaturated fat | 1.34g | 0.896g | 3% |
| Selenium | 33.2µg | 31.8µg | 3% |
| Copper | 0.056mg | 0.085mg | 3% |
| Vitamin D | 0.5µg | 0.1µg | 2% |
| Vitamin D | 21IU | 6IU | 2% |
| Potassium | 356mg | 279mg | 2% |
| Vitamin B6 | 0.472mg | 0.5mg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Folate | 1µg | 6µg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Calcium | 18mg | 12mg | 1% |
| Vitamin A | 2µg | 7µg | 1% |
| Magnesium | 21mg | 23mg | 0% |
| Sodium | 50mg | 58mg | 0% |
| Manganese | 0.011mg | 0% | |
| Tryptophan | 0.244mg | 0.278mg | 0% |
| Threonine | 0.891mg | 1.171mg | 0% |
| Isoleucine | 0.91mg | 1.157mg | 0% |
| Leucine | 1.572mg | 2.142mg | 0% |
| Lysine | 1.766mg | 2.38mg | 0% |
| Methionine | 0.514mg | 0.672mg | 0% |
| Phenylalanine | 0.785mg | 0.997mg | 0% |
| Valine | 1.064mg | 1.242mg | 0% |
| Histidine | 0.77mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +20.4% |
| Contains more OtherOther | +40.7% |
| Contains more ProteinProtein | +25.9% |
| Contains more FatsFats | +51.2% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.4% |
| Contains more Poly. FatPolyunsaturated fat | +49.6% |
| Contains more Mono. FatMonounsaturated fat | +63.5% |
