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Pork vs Meat - In-Depth Nutrition Comparison

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Summary of differences between Pork and Meat

  • Pork has more Selenium, Vitamin D and Vitamin B12, while Meat has more Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B1 and Vitamin B2.
  • Meat covers your daily need of Vitamin B6 21% more than Pork.
  • Pork contains 5 times more Vitamin D than Meat. While Pork contains 53IU of Vitamin D, Meat contains only 10IU.
  • The amount of Saturated Fat in Meat is lower.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Pork vs Meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
2
:
6
Meat
Contains more Calcium +216.7%
Contains more Iron +32.2%
Contains more Copper +52.1%
Equal in Potassium - 421
Equal in Magnesium - 29
Equal in Zinc - 2.42
Equal in Phosphorus - 267
Equal in Sodium - 57
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 6% 38% 20% 25% 66% 106% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Contains more Calcium +216.7%
Contains more Iron +32.2%
Contains more Copper +52.1%
Equal in Potassium - 421
Equal in Magnesium - 29
Equal in Zinc - 2.42
Equal in Phosphorus - 267
Equal in Sodium - 57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
6
:
5
Meat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +550%
Contains more Vitamin B12 +22.8%
Contains more Folate +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +47.5%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +59.3%
Equal in Vitamin B1 - 0.95
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 39% 220% 75% 95% 42% 108% 88% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +550%
Contains more Vitamin B12 +22.8%
Contains more Folate +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +47.5%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +59.3%
Equal in Vitamin B1 - 0.95

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Pork
65
Meat
Mineral Summary Score
37
Pork
41
Meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
164%
Pork
157%
Meat
Carbohydrates
0%
Pork
0%
Meat
Fats
64%
Pork
16%
Meat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork Meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 4.032g)
Which food is cheaper?
Meat
Meat is cheaper (difference - $0.3)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pork Meat Opinion
Calories 242 143 Pork
Protein 27.32 26.17 Pork
Fats 13.92 3.51 Pork
Vitamin C 0.6 0 Pork
Carbs 0 0
Cholesterol 80 73 Meat
Vitamin D 53 10 Pork
Iron 0.87 1.15 Meat
Calcium 19 6 Pork
Potassium 423 421 Pork
Magnesium 28 29 Meat
Sugars 0 0
Fiber 0 0
Copper 0.073 0.111 Meat
Zinc 2.39 2.42 Meat
Starch
Phosphorus 246 267 Meat
Sodium 62 57 Meat
Vitamin A 7 0 Pork
Vitamin E 0.29 0.08 Pork
Vitamin D 1.3 0.2 Pork
Vitamin B1 0.877 0.95 Meat
Vitamin B2 0.321 0.387 Meat
Vitamin B3 5.037 7.432 Meat
Vitamin B5 0.698 1.012 Meat
Vitamin B6 0.464 0.739 Meat
Vitamin B12 0.7 0.57 Pork
Vitamin K 0 0
Folate 5 0 Pork
Trans Fat 0.033 Pork
Saturated Fat 5.23 1.198 Meat
Monounsaturated Fat 6.19 1.334 Pork
Polyunsaturated fat 1.2 0.506 Pork
Tryptophan 0.338 0.275 Pork
Threonine 1.234 1.175 Pork
Isoleucine 1.26 1.288 Meat
Leucine 2.177 2.229 Meat
Lysine 2.446 2.427 Pork
Methionine 0.712 0.721 Meat
Phenylalanine 1.086 1.1 Meat
Valine 1.473 1.367 Pork
Histidine 1.067 1.13 Meat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.