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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
4
:
4
Pork
Contains more Iron +175.9%
Contains more Zinc +165.3%
Contains more Copper +16.4%
Contains more Calcium +58.3%
Contains more Magnesium +21.7%
Contains more Phosphorus +50.9%
Contains more Potassium +51.6%
Equal in Sodium - 62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 33% 20% 106% 38% 9% 66% 25%
Contains more Iron +175.9%
Contains more Zinc +165.3%
Contains more Copper +16.4%
Contains more Calcium +58.3%
Contains more Magnesium +21.7%
Contains more Phosphorus +50.9%
Contains more Potassium +51.6%
Equal in Sodium - 62

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
6
:
6
Pork
Contains more Vitamin A +257.1%
Contains more Folate +20%
Contains more Vitamin B12 +214.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085.1%
Equal in Vitamin B2 - 0.321
Equal in Vitamin B3 - 5.037
Equal in Vitamin B6 - 0.464
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +257.1%
Contains more Folate +20%
Contains more Vitamin B12 +214.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1085.1%
Equal in Vitamin B2 - 0.321
Equal in Vitamin B3 - 5.037
Equal in Vitamin B6 - 0.464

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Pork
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Pork Opinion
Net carbs 0g 0g
Protein 24.85g 27.32g Pork
Fats 19.02g 13.92g Steak
Carbs 0g 0g
Calories 271kcal 242kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 19mg Pork
Iron 2.4mg 0.87mg Steak
Magnesium 23mg 28mg Pork
Phosphorus 163mg 246mg Pork
Potassium 279mg 423mg Pork
Sodium 58mg 62mg Steak
Zinc 6.34mg 2.39mg Steak
Copper 0.085mg 0.073mg Steak
Vitamin A 25IU 7IU Steak
Vitamin E mg 0.29mg Pork
Vitamin D 6IU 53IU Pork
Vitamin D 0.1µg 1.3µg Pork
Vitamin C 0mg 0.6mg Pork
Vitamin B1 0.074mg 0.877mg Pork
Vitamin B2 0.301mg 0.321mg Pork
Vitamin B3 5.149mg 5.037mg Steak
Vitamin B5 mg 0.698mg Pork
Vitamin B6 0.5mg 0.464mg Steak
Folate 6µg 5µg Steak
Vitamin B12 2.2µg 0.7µg Steak
Vitamin K 1.6µg 0µg Steak
Tryptophan 0.278mg 0.338mg Pork
Threonine 1.171mg 1.234mg Pork
Isoleucine 1.157mg 1.26mg Pork
Leucine 2.142mg 2.177mg Pork
Lysine 2.38mg 2.446mg Pork
Methionine 0.672mg 0.712mg Pork
Phenylalanine 0.997mg 1.086mg Pork
Valine 1.242mg 1.473mg Pork
Histidine 0.931mg 1.067mg Pork
Cholesterol 78mg 80mg Steak
Trans Fat g g
Saturated Fat 8.443g 5.23g Pork
Monounsaturated Fat 9.171g 6.19g Steak
Polyunsaturated fat 0.896g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Pork
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
56
Pork
Mineral Summary Score
52
Steak
37
Pork

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
164%
Pork
Carbohydrates
0%
Steak
0%
Pork
Fats
88%
Steak
64%
Pork

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 3.213g)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.