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

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How are Pork and Rib eye steak different?

  • Pork is higher in Vitamin B1, Selenium, Phosphorus, Choline, and Vitamin D, however, Rib eye steak is richer in Vitamin B12, Zinc, and Iron.
  • Daily need coverage for Vitamin B1 from Pork is 67% higher.
  • Pork contains 8 times more Vitamin D than Rib eye steak. While Pork contains 53IU of Vitamin D, Rib eye steak contains only 7IU.
  • Pork has less Saturated Fat.

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

Infographic

Pork 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.
Pork
5
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%
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 MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +62.7%
Contains more PhosphorusPhosphorus +61.8%
Contains more SeleniumSelenium +52.5%
Contains more IronIron +157.5%
Contains more ZincZinc +147.3%
Contains less SodiumSodium -12.9%
Contains more ManganeseManganese +788.9%
~equal in Copper ~0.08mg

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
7
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% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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% 1.5% 2% 6% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin DVitamin D +550%
Contains more Vitamin B1Vitamin B1 +1135.2%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more CholineCholine +92.4%
Contains more Vitamin AVitamin A +257.1%
Contains more Vitamin B12Vitamin B12 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
~equal in Vitamin B3 ~4.908mg
~equal in Vitamin B6 ~0.477mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 ProteinProtein +15.3%
Contains more OtherOther +8800%
Contains more FatsFats +56.7%
~equal in Carbs ~0g
~equal in Water ~54.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -46%
Contains more Poly. FatPolyunsaturated fat +16.8%
Contains more Mono. FatMonounsaturated Fat +69.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Rib eye steak
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
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 Rib eye steak Opinion
Calories 242kcal 291kcal Rib eye steak
Protein 27.32g 23.69g Pork
Fats 13.92g 21.81g Rib eye steak
Vitamin C 0.6mg 0mg Pork
Cholesterol 80mg 80mg
Vitamin D 53IU 7IU Pork
Magnesium 28mg 22mg Pork
Calcium 19mg 11mg Pork
Potassium 423mg 260mg Pork
Iron 0.87mg 2.24mg Rib eye steak
Copper 0.073mg 0.08mg Rib eye steak
Zinc 2.39mg 5.91mg Rib eye steak
Phosphorus 246mg 152mg Pork
Sodium 62mg 54mg Rib eye steak
Vitamin A 7IU 25IU Rib eye steak
Vitamin A 2µg 8µg Rib eye steak
Vitamin E 0.29mg 0.1mg Pork
Vitamin D 1.3µg 0.2µg Pork
Manganese 0.009mg 0.08mg Rib eye steak
Selenium 45.3µg 29.7µg Pork
Vitamin B1 0.877mg 0.071mg Pork
Vitamin B2 0.321mg 0.287mg Pork
Vitamin B3 5.037mg 4.908mg Pork
Vitamin B5 0.698mg 0.536mg Pork
Vitamin B6 0.464mg 0.477mg Rib eye steak
Vitamin B12 0.7µg 2.1µg Rib eye steak
Vitamin K 0µg 1.6µg Rib eye steak
Folate 5µg 6µg Rib eye steak
Trans Fat 1.478g Pork
Choline 93.9mg 48.8mg Pork
Saturated Fat 5.23g 9.684g Pork
Monounsaturated Fat 6.19g 10.519g Rib eye steak
Polyunsaturated fat 1.2g 1.027g Pork
Tryptophan 0.338mg 0.265mg Pork
Threonine 1.234mg 1.116mg Pork
Isoleucine 1.26mg 1.103mg Pork
Leucine 2.177mg 2.041mg Pork
Lysine 2.446mg 2.269mg Pork
Methionine 0.712mg 0.641mg Pork
Phenylalanine 1.086mg 0.95mg Pork
Valine 1.473mg 1.184mg Pork
Histidine 1.067mg 0.888mg Pork
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
55%
Pork
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 4.454g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (80 mg)
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. 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.