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Steak vs Pork chop - In-Depth Nutrition Comparison

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What are the differences between Steak and Pork chop?

  • Steak is higher in Vitamin B12, Zinc, and Iron, yet Pork chop is higher in Vitamin B1, Vitamin B3, Phosphorus, Selenium, and Vitamin D.
  • Steak's daily need coverage for Vitamin B12 is 64% more.
  • Steak has 3 times more Iron than Pork chop. While Steak has 2.4mg of Iron, Pork chop has only 0.87mg.
  • The amount of Saturated Fat in Pork chop is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled types in this article.

Infographic

Steak vs Pork chop 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
Steak
4
:
4
Pork chop
Pork chop
Contains more Iron +175.9%
Contains more Magnesium +15%
Contains less Sodium -21.6%
Contains more Zinc +101.3%
Contains more Calcium +366.7%
Contains more Phosphorus +47.9%
Contains more Potassium +12.9%
Contains more Copper +23.5%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 33% 15% 104% 28% 10% 86% 35%
Contains more Iron +175.9%
Contains more Magnesium +15%
Contains less Sodium -21.6%
Contains more Zinc +101.3%
Contains more Calcium +366.7%
Contains more Phosphorus +47.9%
Contains more Potassium +12.9%
Contains more Copper +23.5%

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
Steak
5
:
6
Pork chop
Pork chop
Contains more Vitamin A +66.7%
Contains more Folate +∞%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +900%
Contains more Vitamin B1 +562.2%
Contains more Vitamin B3 +54%
Equal in Vitamin B2 - 0.313
Equal in Vitamin B6 - 0.489
Steak
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%
Pork chop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin A +66.7%
Contains more Folate +∞%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +900%
Contains more Vitamin B1 +562.2%
Contains more Vitamin B3 +54%
Equal in Vitamin B2 - 0.313
Equal in Vitamin B6 - 0.489

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
1
Pork chop
Pork chop
Contains more Fats +32.5%
Contains more Other +12.5%
Contains more Water +10.5%
Equal in Protein - 23.72
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Pork chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Fats +32.5%
Contains more Other +12.5%
Contains more Water +10.5%
Equal in Protein - 23.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Pork chop
Pork chop
Contains more Monounsaturated Fat +87.7%
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +111.4%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Pork chop
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Contains more Monounsaturated Fat +87.7%
Contains less Saturated Fat -48.6%
Contains more Polyunsaturated fat +111.4%

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 chop
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Pork chop Opinion
Protein 24.85g 23.72g Steak
Fats 19.02g 14.35g Steak
Calories 271kcal 231kcal Steak
Calcium 12mg 56mg Pork chop
Iron 2.4mg 0.87mg Steak
Magnesium 23mg 20mg Steak
Phosphorus 163mg 241mg Pork chop
Potassium 279mg 315mg Pork chop
Sodium 58mg 74mg Steak
Zinc 6.34mg 3.15mg Steak
Copper 0.085mg 0.105mg Pork chop
Vitamin A 25IU 15IU Steak
Vitamin A RAE 7µg 4µg Steak
Vitamin E 0.21mg Pork chop
Vitamin D 6IU 40IU Pork chop
Vitamin D 0.1µg 1µg Pork chop
Vitamin B1 0.074mg 0.49mg Pork chop
Vitamin B2 0.301mg 0.313mg Pork chop
Vitamin B3 5.149mg 7.927mg Pork chop
Vitamin B5 1.104mg Pork chop
Vitamin B6 0.5mg 0.489mg Steak
Folate 6µg 0µg Steak
Vitamin B12 2.2µg 0.66µg Steak
Vitamin K 1.6µg 0µg Steak
Tryptophan 0.278mg 0.282mg Pork chop
Threonine 1.171mg 1.043mg Steak
Isoleucine 1.157mg 1.123mg Steak
Leucine 2.142mg 1.952mg Steak
Lysine 2.38mg 2.109mg Steak
Methionine 0.672mg 0.65mg Steak
Phenylalanine 0.997mg 0.985mg Steak
Valine 1.242mg 1.2mg Steak
Histidine 0.931mg 0.965mg Pork chop
Cholesterol 78mg 78mg
Trans Fat 0.066g Steak
Saturated Fat 8.443g 4.339g Pork chop
Omega-3 - DHA 0.001g 0.001g
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0.011g Steak
Monounsaturated Fat 9.171g 4.887g Steak
Polyunsaturated fat 0.896g 1.894g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
49%
Steak
53%
Pork chop
Minerals Daily Need Coverage Score
52%
Steak
41%
Pork chop

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pork chop
Pork chop is lower in Saturated Fat (difference - 4.104g)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $1.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (78 mg)
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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.