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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

Steak vs Pork 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.
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Pork
6
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 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%
~equal in Sodium ~62mg

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.
Steak
4
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 +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%
~equal in Vitamin B2 ~0.321mg
~equal in Vitamin B3 ~5.037mg
~equal in Vitamin B6 ~0.464mg

All nutrients comparison - raw data values

Nutrient Steak Pork 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
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 more Mono. FatMonounsaturated fat +48.2%
Contains less Sat. FatSaturated fat -38.1%
Contains more Poly. FatPolyunsaturated fat +33.9%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.