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Pork vs Steak - In-Depth Nutrition Comparison

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How are Pork and Steak different?

  • Pork is higher in Vitamin B1, Selenium, Phosphorus, and Vitamin D, however Steak is richer in Vitamin B12, Zinc, Iron, and Monounsaturated Fat.
  • Daily need coverage for Vitamin B1 from Pork is 67% higher.
  • Pork contains 9 times more Vitamin D than Steak. While Pork contains 53IU of Vitamin D, Steak contains only 6IU.
  • Pork has less Saturated Fat.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

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Pork vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
4
:
4
Steak
Contains more Calcium +58.3%
Contains more Potassium +51.6%
Contains more Magnesium +21.7%
Contains more Phosphorus +50.9%
Contains more Iron +175.9%
Contains more Copper +16.4%
Contains more Zinc +165.3%
Equal in Sodium - 58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 6% 38% 20% 25% 66% 106% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Calcium +58.3%
Contains more Potassium +51.6%
Contains more Magnesium +21.7%
Contains more Phosphorus +50.9%
Contains more Iron +175.9%
Contains more Copper +16.4%
Contains more Zinc +165.3%
Equal in Sodium - 58

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
:
6
Steak
Contains more Vitamin C +∞%
Contains more Vitamin D +1200%
Contains more Vitamin B1 +1085.1%
Contains more Vitamin A +257.1%
Contains more Vitamin B12 +214.3%
Contains more Vitamin K +∞%
Contains more Folate +20%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B3 - 5.149
Equal in Vitamin B6 - 0.5
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% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin C +∞%
Contains more Vitamin D +1200%
Contains more Vitamin B1 +1085.1%
Contains more Vitamin A +257.1%
Contains more Vitamin B12 +214.3%
Contains more Vitamin K +∞%
Contains more Folate +20%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B3 - 5.149
Equal in Vitamin B6 - 0.5

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Pork
49
Steak
Mineral Summary Score
37
Pork
52
Steak

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 food.
Protein
164%
Pork
149%
Steak
Carbohydrates
0%
Pork
0%
Steak
Fats
64%
Pork
88%
Steak

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork Steak
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Steak
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?
Steak
Steak is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 3.213g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.6)
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.

All nutrients comparison - raw data values

Nutrient Pork Steak Opinion
Calories 242 271 Steak
Protein 27.32 24.85 Pork
Fats 13.92 19.02 Steak
Vitamin C 0.6 0 Pork
Carbs 0 0
Cholesterol 80 78 Steak
Vitamin D 53 6 Pork
Iron 0.87 2.4 Steak
Calcium 19 12 Pork
Potassium 423 279 Pork
Magnesium 28 23 Pork
Sugar 0 0
Fiber 0 0
Copper 0.073 0.085 Steak
Zinc 2.39 6.34 Steak
Starch
Phosphorus 246 163 Pork
Sodium 62 58 Steak
Vitamin A 7 25 Steak
Vitamin E 0.29 Pork
Vitamin D 1.3 0.1 Pork
Vitamin B1 0.877 0.074 Pork
Vitamin B2 0.321 0.301 Pork
Vitamin B3 5.037 5.149 Steak
Vitamin B5 0.698 Pork
Vitamin B6 0.464 0.5 Steak
Vitamin B12 0.7 2.2 Steak
Vitamin K 0 1.6 Steak
Folate 5 6 Steak
Trans Fat
Saturated Fat 5.23 8.443 Pork
Monounsaturated Fat 6.19 9.171 Steak
Polyunsaturated fat 1.2 0.896 Pork
Tryptophan 0.338 0.278 Pork
Threonine 1.234 1.171 Pork
Isoleucine 1.26 1.157 Pork
Leucine 2.177 2.142 Pork
Lysine 2.446 2.38 Pork
Methionine 0.712 0.672 Pork
Phenylalanine 1.086 0.997 Pork
Valine 1.473 1.242 Pork
Histidine 1.067 0.931 Pork
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 to 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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.