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  6. Pork vs. Beef

Pork vs. Beef — In-Depth Nutrition Comparison

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How are Pork and Beef different?

  • Pork is higher in Vitamin B1, Selenium, and Vitamin D, however, Beef is richer in Vitamin B12, Iron, Vitamin B6, Zinc, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Beef is 146% higher.
  • Pork contains 18 times more Vitamin D than Beef. While Pork contains 53IU of Vitamin D, Beef contains only 3IU.
  • Beef has less Saturated Fat.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted are the varieties used in this article.

Infographic

Pork vs Beef 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.
Pork
Pork
4
:
5
Beef
Beef
Contains more Calcium +46.2%
Contains more Magnesium +100%
Contains more Potassium +20.2%
Contains more Selenium +78.3%
Contains more Iron +249.4%
Contains less Sodium -12.9%
Contains more Zinc +54.8%
Contains more Copper +32.9%
Equal in Phosphorus - 259
Equal in Manganese - 0.009
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +46.2%
Contains more Magnesium +100%
Contains more Potassium +20.2%
Contains more Selenium +78.3%
Contains more Iron +249.4%
Contains less Sodium -12.9%
Contains more Zinc +54.8%
Contains more Copper +32.9%
Equal in Phosphorus - 259
Equal in Manganese - 0.009

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.
Pork
Pork
6
:
6
Beef
Beef
Contains more Vitamin A +16.7%
Contains more Vitamin E +16%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085.1%
Contains more Vitamin B5 +45.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +44.2%
Contains more Folate +40%
Contains more Vitamin B12 +501.4%
Contains more Vitamin K +∞%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +16.7%
Contains more Vitamin E +16%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085.1%
Contains more Vitamin B5 +45.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +44.2%
Contains more Folate +40%
Contains more Vitamin B12 +501.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
:
2
Beef
Beef
Contains more Fats +112.8%
Contains more Other +345%
Contains more Water +13.5%
Equal in Protein - 27.55
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +112.8%
Contains more Other +345%
Contains more Water +13.5%
Equal in Protein - 27.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +126.4%
Contains more Polyunsaturated fat +125.6%
Contains less Saturated Fat -50.4%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +126.4%
Contains more Polyunsaturated fat +125.6%
Contains less Saturated Fat -50.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Beef
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork Beef Opinion
Protein 27.32g 27.55g Beef
Fats 13.92g 6.54g Pork
Calories 242kcal 169kcal Pork
Calcium 19mg 13mg Pork
Iron 0.87mg 3.04mg Beef
Magnesium 28mg 14mg Pork
Phosphorus 246mg 259mg Beef
Potassium 423mg 352mg Pork
Sodium 62mg 54mg Beef
Zinc 2.39mg 3.7mg Beef
Copper 0.073mg 0.097mg Beef
Manganese 0.009mg 0.009mg
Selenium 45.3µg 25.4µg Pork
Vitamin A 7IU 6IU Pork
Vitamin A RAE 2µg 2µg
Vitamin E 0.29mg 0.25mg Pork
Vitamin D 53IU 3IU Pork
Vitamin D 1.3µg 0.1µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.074mg Pork
Vitamin B2 0.321mg 0.4mg Beef
Vitamin B3 5.037mg 5.76mg Beef
Vitamin B5 0.698mg 0.481mg Pork
Vitamin B6 0.464mg 0.669mg Beef
Folate 5µg 7µg Beef
Vitamin B12 0.7µg 4.21µg Beef
Vitamin K 0µg 1.6µg Beef
Tryptophan 0.338mg 0.359mg Beef
Threonine 1.234mg 1.534mg Beef
Isoleucine 1.26mg 1.52mg Beef
Leucine 2.177mg 2.833mg Beef
Lysine 2.446mg 3.178mg Beef
Methionine 0.712mg 0.871mg Beef
Phenylalanine 1.086mg 1.299mg Beef
Valine 1.473mg 1.603mg Beef
Histidine 1.067mg 1.244mg Beef
Cholesterol 80mg 85mg Pork
Trans Fat 0.375g Pork
Saturated Fat 5.23g 2.595g Beef
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 6.19g 2.734g Pork
Polyunsaturated fat 1.2g 0.532g Pork
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Beef
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Pork
79%
Beef
Minerals Daily Need Coverage Score
55%
Pork
55%
Beef

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 2.635g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.