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Pork vs. Roast beef — In-Depth Nutrition Comparison

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A recap on the differences between pork and roast beef

  • Pork has more vitamin B1, selenium, choline, vitamin D, and vitamin B2; however, roast beef is higher in vitamin B12 and iron.
  • Pork covers your daily vitamin B1 needs 69% more than roast beef.
  • Roast beef contains 53 times less vitamin D than pork. Pork contains 53IU of vitamin D, while roast beef contains 1IU.
  • Roast beef has less saturated fat.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Roast beef, deli style, prepackaged, sliced.

Infographic

Pork vs Roast 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +280%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +208.2%
Contains more PotassiumPotassium +53%
Contains more IronIron +135.6%
Contains more CopperCopper +17.8%
Contains more ZincZinc +33.9%
Contains more ManganeseManganese +66.7%
~equal in Phosphorus ~242mg

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%
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% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1939.5%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B5Vitamin B5 +23.3%
Contains more CholineCholine +113.9%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +69%
Contains more Vitamin B3Vitamin B3 +10.8%
Contains more Vitamin B12Vitamin B12 +191.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B6 ~0.46mg
~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient Pork Roast beef DV% diff.
Vitamin B1 0.877mg 0.043mg 70%
Vitamin B12 0.7µg 2.04µg 56%
Selenium 45.3µg 14.7µg 56%
Sodium 62mg 853mg 34%
Saturated fat 5.23g 1.318g 18%
Protein 27.32g 18.62g 17%
Fats 13.92g 3.69g 16%
Iron 0.87mg 2.05mg 15%
Monounsaturated fat 6.19g 1.521g 12%
Cholesterol 80mg 51mg 10%
Choline 93.9mg 43.9mg 9%
Vitamin B2 0.321mg 0.213mg 8%
Potassium 423mg 647mg 7%
Vitamin D 1.3µg 0µg 7%
Zinc 2.39mg 3.2mg 7%
Vitamin D 53IU 1IU 7%
Polyunsaturated fat 1.2g 0.27g 6%
Calories 242kcal 115kcal 6%
Vitamin B3 5.037mg 5.581mg 3%
Vitamin B5 0.698mg 0.566mg 3%
Magnesium 28mg 20mg 2%
Vitamin E 0.29mg 0.49mg 1%
Calcium 19mg 5mg 1%
Phosphorus 246mg 242mg 1%
Vitamin K 0µg 1.6µg 1%
Copper 0.073mg 0.086mg 1%
Vitamin C 0.6mg 0mg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Sugar 0g 0.29g N/A
Vitamin A 2µg 3µg 0%
Manganese 0.009mg 0.015mg 0%
Vitamin B6 0.464mg 0.46mg 0%
Trans fat 0.148g N/A
Folate 5µg 5µg 0%
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 0%
Omega-3 - EPA 0g 0.007g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g 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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +46.7%
Contains more FatsFats +277.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.4%
Contains more OtherOther +274.2%

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
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated fat +307%
Contains more Poly. FatPolyunsaturated fat +344.4%
Contains less Sat. FatSaturated fat -74.8%

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.