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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 for 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Beef
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 +100%
Contains more CalciumCalcium +46.2%
Contains more PotassiumPotassium +20.2%
Contains more SeleniumSelenium +78.3%
Contains more IronIron +249.4%
Contains more CopperCopper +32.9%
Contains more ZincZinc +54.8%
Contains less SodiumSodium -12.9%
~equal in Phosphorus ~259mg
~equal in Manganese ~0.009mg

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
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% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Beef
Beef
6
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 EVitamin E +16%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin B1Vitamin B1 +1085.1%
Contains more Vitamin B5Vitamin B5 +45.1%
Contains more CholineCholine +24.2%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more Vitamin B12Vitamin B12 +501.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
~equal in Vitamin A ~2µg

All nutrients comparison - raw data values

Nutrient Pork Beef DV% diff.
Vitamin B12 0.7µg 4.21µg 146%
Vitamin B1 0.877mg 0.074mg 67%
Selenium 45.3µg 25.4µg 36%
Iron 0.87mg 3.04mg 27%
Vitamin B6 0.464mg 0.669mg 16%
Saturated fat 5.23g 2.595g 12%
Zinc 2.39mg 3.7mg 12%
Fats 13.92g 6.54g 11%
Monounsaturated fat 6.19g 2.734g 9%
Vitamin D 1.3µg 0.1µg 6%
Vitamin D 53IU 3IU 6%
Vitamin B2 0.321mg 0.4mg 6%
Vitamin B3 5.037mg 5.76mg 5%
Polyunsaturated fat 1.2g 0.532g 4%
Vitamin B5 0.698mg 0.481mg 4%
Calories 242kcal 169kcal 4%
Choline 93.9mg 75.6mg 3%
Copper 0.073mg 0.097mg 3%
Magnesium 28mg 14mg 3%
Phosphorus 246mg 259mg 2%
Potassium 423mg 352mg 2%
Cholesterol 80mg 85mg 2%
Calcium 19mg 13mg 1%
Vitamin K 0µg 1.6µg 1%
Folate 5µg 7µg 1%
Vitamin C 0.6mg 0mg 1%
Protein 27.32g 27.55g 0%
Sodium 62mg 54mg 0%
Vitamin E 0.29mg 0.25mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.009mg 0.009mg 0%
Trans fat 0.375g N/A
Tryptophan 0.338mg 0.359mg 0%
Threonine 1.234mg 1.534mg 0%
Isoleucine 1.26mg 1.52mg 0%
Leucine 2.177mg 2.833mg 0%
Lysine 2.446mg 3.178mg 0%
Methionine 0.712mg 0.871mg 0%
Phenylalanine 1.086mg 1.299mg 0%
Valine 1.473mg 1.603mg 0%
Histidine 1.067mg 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
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Beef
Beef
2
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 +112.8%
Contains more OtherOther +345%
Contains more WaterWater +13.5%
~equal in Protein ~27.55g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Beef
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 +126.4%
Contains more Poly. FatPolyunsaturated fat +125.6%
Contains less Sat. FatSaturated fat -50.4%

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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 - 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.