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 for 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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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.
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +58.3% |
| Contains more PotassiumPotassium | +51.6% |
| Contains more PhosphorusPhosphorus | +50.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +42.5% |
| Contains more IronIron | +175.9% |
| Contains more CopperCopper | +16.4% |
| Contains more ZincZinc | +165.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +1200% |
| Contains more Vitamin B1Vitamin B1 | +1085.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B12Vitamin B12 | +214.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +20% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +64.8% |
| Contains more FatsFats | +36.6% |
~equal in
Protein
~24.85g
~equal in
Carbs
~0g
~equal in
Water
~55.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -38.1% |
| Contains more Poly. FatPolyunsaturated fat | +33.9% |
| Contains more Mono. FatMonounsaturated fat | +48.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.877mg | 0.074mg | 67% |
| Vitamin B12 | 0.7µg | 2.2µg | 63% |
| Zinc | 2.39mg | 6.34mg | 36% |
| Selenium | 45.3µg | 31.8µg | 25% |
| Iron | 0.87mg | 2.4mg | 19% |
| Choline | 93.9mg | 17% | |
| Saturated fat | 5.23g | 8.443g | 15% |
| Vitamin B5 | 0.698mg | 14% | |
| Phosphorus | 246mg | 163mg | 12% |
| Fats | 13.92g | 19.02g | 8% |
| Monounsaturated fat | 6.19g | 9.171g | 7% |
| Vitamin D | 53IU | 6IU | 6% |
| Vitamin D | 1.3µg | 0.1µg | 6% |
| Protein | 27.32g | 24.85g | 5% |
| Potassium | 423mg | 279mg | 4% |
| Vitamin B6 | 0.464mg | 0.5mg | 3% |
| Polyunsaturated fat | 1.2g | 0.896g | 2% |
| Vitamin E | 0.29mg | 2% | |
| Vitamin B2 | 0.321mg | 0.301mg | 2% |
| Calories | 242kcal | 271kcal | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Vitamin B3 | 5.037mg | 5.149mg | 1% |
| Vitamin A | 2µg | 7µg | 1% |
| Copper | 0.073mg | 0.085mg | 1% |
| Calcium | 19mg | 12mg | 1% |
| Magnesium | 28mg | 23mg | 1% |
| Cholesterol | 80mg | 78mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Sodium | 62mg | 58mg | 0% |
| Manganese | 0.009mg | 0% | |
| Folate | 5µg | 6µg | 0% |
| Tryptophan | 0.338mg | 0.278mg | 0% |
| Threonine | 1.234mg | 1.171mg | 0% |
| Isoleucine | 1.26mg | 1.157mg | 0% |
| Leucine | 2.177mg | 2.142mg | 0% |
| Lysine | 2.446mg | 2.38mg | 0% |
| Methionine | 0.712mg | 0.672mg | 0% |
| Phenylalanine | 1.086mg | 0.997mg | 0% |
| Valine | 1.473mg | 1.242mg | 0% |
| Histidine | 1.067mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
54%
45%
Minerals Daily Need Coverage Score
55%
59%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Steak contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Pork is lower in Saturated fat (difference - 3.213g)
Which food is cheaper?
Pork is cheaper (difference - $1.6)
Which food is richer in minerals?
Pork is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.