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  6. Rib eye steak vs. Pork loin

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

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What are the differences between rib eye steak and pork loin?

  • Rib eye steak is higher in vitamin B12, zinc, and iron, yet pork loin is higher in vitamin B1, phosphorus, and selenium.
  • Pork loin's daily need coverage for vitamin B1 is 69% more.
  • Rib eye steak has 4 times more vitamin B12 than pork loin. While rib eye steak has 2.1µg of vitamin B12, pork loin has only 0.53µg.
  • The amount of saturated fat in pork loin is lower.

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

Infographic

Rib eye steak vs Pork loin 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +183.5%
Contains more CopperCopper +42.9%
Contains more ZincZinc +239.7%
Contains more ManganeseManganese +627.3%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +36.9%
Contains more PhosphorusPhosphorus +29.6%
Contains more SeleniumSelenium +11.8%
~equal in Magnesium ~21mg
~equal in Sodium ~50mg

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.
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B12Vitamin B12 +296.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +1169%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more CholineCholine +42.8%
~equal in Vitamin B3 ~4.58mg
~equal in Vitamin B6 ~0.472mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Pork loin DV% diff.
Vitamin B1 0.071mg 0.901mg 69%
Vitamin B12 2.1µg 0.53µg 65%
Zinc 5.91mg 1.74mg 38%
Saturated fat 9.684g 4.36g 24%
Iron 2.24mg 0.79mg 18%
Fats 21.81g 12.58g 14%
Monounsaturated fat 10.519g 5.61g 12%
Protein 23.69g 19.74g 8%
Cholesterol 80mg 63mg 6%
Selenium 29.7µg 33.2µg 6%
Phosphorus 152mg 197mg 6%
Calories 291kcal 198kcal 5%
Vitamin B5 0.536mg 0.723mg 4%
Choline 48.8mg 69.7mg 4%
Copper 0.08mg 0.056mg 3%
Manganese 0.08mg 0.011mg 3%
Potassium 260mg 356mg 3%
Vitamin B2 0.287mg 0.248mg 3%
Polyunsaturated fat 1.027g 1.34g 2%
Vitamin D 7IU 21IU 2%
Vitamin D 0.2µg 0.5µg 2%
Vitamin B3 4.908mg 4.58mg 2%
Vitamin K 1.6µg 0µg 1%
Folate 6µg 1µg 1%
Vitamin C 0mg 0.6mg 1%
Calcium 11mg 18mg 1%
Vitamin E 0.1mg 0.21mg 1%
Vitamin A 8µg 2µg 1%
Magnesium 22mg 21mg 0%
Sodium 54mg 50mg 0%
Vitamin B6 0.477mg 0.472mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.244mg 0%
Threonine 1.116mg 0.891mg 0%
Isoleucine 1.103mg 0.91mg 0%
Leucine 2.041mg 1.572mg 0%
Lysine 2.269mg 1.766mg 0%
Methionine 0.641mg 0.514mg 0%
Phenylalanine 0.95mg 0.785mg 0%
Valine 1.184mg 1.064mg 0%
Histidine 0.888mg 0.77mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more ProteinProtein +20%
Contains more FatsFats +73.4%
Contains more WaterWater +22.8%
Contains more OtherOther +7500%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains less Sat. FatSaturated fat -55%
Contains more Poly. FatPolyunsaturated fat +30.5%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.