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.
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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
Contains
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Iron
+175.9%
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Magnesium
+15%
Contains
less
Sodium
-21.6%
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Zinc
+101.3%
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Calcium
+366.7%
Contains
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Phosphorus
+47.9%
Contains
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Potassium
+12.9%
Contains
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Copper
+23.5%
Contains
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Iron
+175.9%
Contains
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Magnesium
+15%
Contains
less
Sodium
-21.6%
Contains
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Zinc
+101.3%
Contains
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Calcium
+366.7%
Contains
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Phosphorus
+47.9%
Contains
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Potassium
+12.9%
Contains
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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
:
Contains
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Vitamin A
+66.7%
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Folate
+∞%
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Vitamin B12
+233.3%
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Vitamin K
+∞%
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Vitamin D
+900%
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Vitamin B1
+562.2%
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Vitamin B3
+54%
Equal in Vitamin B2 - 0.313
Equal in Vitamin B6 - 0.489
Contains
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Vitamin A
+66.7%
Contains
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Folate
+∞%
Contains
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Vitamin B12
+233.3%
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Vitamin K
+∞%
Contains
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Vitamin D
+900%
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Vitamin B1
+562.2%
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Vitamin B3
+54%
Equal in Vitamin B2 - 0.313
Equal in Vitamin B6 - 0.489
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+32.5%
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Other
+12.5%
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Water
+10.5%
Equal in Protein - 23.72
Contains
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Fats
+32.5%
Contains
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Other
+12.5%
Contains
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Water
+10.5%
Equal in Protein - 23.72
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+87.7%
Contains
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Saturated Fat
-48.6%
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Polyunsaturated fat
+111.4%
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Monounsaturated Fat
+87.7%
Contains
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Saturated Fat
-48.6%
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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.
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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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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 | ![]() |
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Opinion |
Protein | 24.85g | 23.72g |
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Fats | 19.02g | 14.35g |
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Calories | 271kcal | 231kcal |
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Calcium | 12mg | 56mg |
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Iron | 2.4mg | 0.87mg |
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Magnesium | 23mg | 20mg |
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Phosphorus | 163mg | 241mg |
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Potassium | 279mg | 315mg |
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Sodium | 58mg | 74mg |
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Zinc | 6.34mg | 3.15mg |
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Copper | 0.085mg | 0.105mg |
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Vitamin A | 25IU | 15IU |
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Vitamin A RAE | 7µg | 4µg |
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Vitamin E | 0.21mg |
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Vitamin D | 6IU | 40IU |
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Vitamin D | 0.1µg | 1µg |
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Vitamin B1 | 0.074mg | 0.49mg |
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Vitamin B2 | 0.301mg | 0.313mg |
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Vitamin B3 | 5.149mg | 7.927mg |
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Vitamin B5 | 1.104mg |
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Vitamin B6 | 0.5mg | 0.489mg |
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Folate | 6µg | 0µg |
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Vitamin B12 | 2.2µg | 0.66µg |
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Vitamin K | 1.6µg | 0µg |
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Tryptophan | 0.278mg | 0.282mg |
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Threonine | 1.171mg | 1.043mg |
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Isoleucine | 1.157mg | 1.123mg |
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Leucine | 2.142mg | 1.952mg |
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Lysine | 2.38mg | 2.109mg |
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Methionine | 0.672mg | 0.65mg |
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Phenylalanine | 0.997mg | 0.985mg |
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Valine | 1.242mg | 1.2mg |
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Histidine | 0.931mg | 0.965mg |
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Cholesterol | 78mg | 78mg | |
Trans Fat | 0.066g |
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Saturated Fat | 8.443g | 4.339g |
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Omega-3 - DHA | 0.001g | 0.001g | |
Omega-3 - EPA | 0.001g | 0g |
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Omega-3 - DPA | 0.013g | 0.011g |
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Monounsaturated Fat | 9.171g | 4.887g |
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Polyunsaturated fat | 0.896g | 1.894g |
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Omega-6 - Eicosadienoic acid | 0.065g |
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Omega-6 - Linoleic acid | 0.922g |
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Omega-6 - Gamma-linoleic acid | 0.003g |
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Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet | Equal | |
Low Calories diet |
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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%

53%

Minerals Daily Need Coverage Score
52%

41%

Comparison summary
Which food contains less Sodium?

Steak contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?

Pork chop is lower in Saturated Fat (difference - 4.104g)
Which food is cheaper?

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.