Steak vs. Pork — In-Depth Nutrition Comparison
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How are steak and pork different?
- Steak is higher in vitamin B12, zinc, iron, and monounsaturated fat; however, pork is richer in vitamin B1, selenium, phosphorus, and vitamin D.
- Daily need coverage for vitamin B1 for pork is 67% higher.
- Steak contains 3 times more vitamin B12 than pork. While steak contains 2.2µg of vitamin B12, pork contains only 0.7µg.
- Pork has less saturated fat.
Beef, rib eye steak, boneless, lip off, separable lean,, and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, fresh, loin, whole, separable lean,, and fat, cooked, broiled are the varieties used in this article.
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.
| Contains more IronIron | +175.9% |
| Contains more CopperCopper | +16.4% |
| Contains more ZincZinc | +165.3% |
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +58.3% |
| Contains more PotassiumPotassium | +51.6% |
| Contains more PhosphorusPhosphorus | +50.9% |
| Contains more SeleniumSelenium | +42.5% |
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 AVitamin A | +250% |
| Contains more Vitamin B12Vitamin B12 | +214.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +20% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +1200% |
| Contains more Vitamin B1Vitamin B1 | +1085.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +36.6% |
| Contains more OtherOther | +64.8% |
~equal in
Protein
~27.32g
~equal in
Carbs
~0g
~equal in
Water
~57.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +48.2% |
| Contains less Sat. FatSaturated fat | -38.1% |
| Contains more Poly. FatPolyunsaturated fat | +33.9% |
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 | 0.074mg | 0.877mg | 67% |
| Vitamin B12 | 2.2µg | 0.7µg | 63% |
| Zinc | 6.34mg | 2.39mg | 36% |
| Selenium | 31.8µg | 45.3µg | 25% |
| Iron | 2.4mg | 0.87mg | 19% |
| Choline | 93.9mg | 17% | |
| Saturated fat | 8.443g | 5.23g | 15% |
| Vitamin B5 | 0.698mg | 14% | |
| Phosphorus | 163mg | 246mg | 12% |
| Fats | 19.02g | 13.92g | 8% |
| Monounsaturated fat | 9.171g | 6.19g | 7% |
| Vitamin D | 6IU | 53IU | 6% |
| Vitamin D | 0.1µg | 1.3µg | 6% |
| Protein | 24.85g | 27.32g | 5% |
| Potassium | 279mg | 423mg | 4% |
| Vitamin B6 | 0.5mg | 0.464mg | 3% |
| Polyunsaturated fat | 0.896g | 1.2g | 2% |
| Vitamin E | 0.29mg | 2% | |
| Vitamin B2 | 0.301mg | 0.321mg | 2% |
| Calories | 271kcal | 242kcal | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Vitamin B3 | 5.149mg | 5.037mg | 1% |
| Vitamin A | 7µg | 2µg | 1% |
| Copper | 0.085mg | 0.073mg | 1% |
| Calcium | 12mg | 19mg | 1% |
| Magnesium | 23mg | 28mg | 1% |
| Cholesterol | 78mg | 80mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Sodium | 58mg | 62mg | 0% |
| Manganese | 0.009mg | 0% | |
| Folate | 6µg | 5µg | 0% |
| Tryptophan | 0.278mg | 0.338mg | 0% |
| Threonine | 1.171mg | 1.234mg | 0% |
| Isoleucine | 1.157mg | 1.26mg | 0% |
| Leucine | 2.142mg | 2.177mg | 0% |
| Lysine | 2.38mg | 2.446mg | 0% |
| Methionine | 0.672mg | 0.712mg | 0% |
| Phenylalanine | 0.997mg | 1.086mg | 0% |
| Valine | 1.242mg | 1.473mg | 0% |
| Histidine | 0.931mg | 1.067mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.013g | 0g | 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
45%
54%
Minerals Daily Need Coverage Score
59%
55%
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.