Pork vs. Steak — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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 |
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% |
