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Roast beef vs. Pork — In-Depth Nutrition Comparison

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A recap on the differences between roast beef and pork

  • Roast beef has more vitamin B12 and iron; however, pork is higher in vitamin B1, selenium, choline, vitamin D, and vitamin B2.
  • Pork covers your daily vitamin B1 needs 69% more than roast beef.
  • Pork contains 14 times less sodium than roast beef. Roast beef contains 853mg of sodium, while pork contains 62mg.

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

Infographic

Roast beef vs Pork 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.
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%
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%
Contains more PotassiumPotassium +53%
Contains more IronIron +135.6%
Contains more CopperCopper +17.8%
Contains more ZincZinc +33.9%
Contains more ManganeseManganese +66.7%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +280%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +208.2%
~equal in Phosphorus ~246mg

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% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
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%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +69%
Contains more Vitamin B12Vitamin B12 +191.4%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin B3 ~5.037mg
~equal in Vitamin B6 ~0.464mg
~equal in Folate ~5µg

All nutrients comparison - raw data values

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

Fat Type Comparison

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

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.