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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Steak

Pork chop

Contains more MagnesiumMagnesium	+15%
Contains more IronIron	+175.9%
Contains more ZincZinc	+101.3%
Contains less SodiumSodium	-21.6%

Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+12.9%
Contains more CopperCopper	+23.5%
Contains more PhosphorusPhosphorus	+47.9%
Contains more SeleniumSelenium	+14.5%

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.

Steak

Pork chop

Contains more Vitamin AVitamin A	+75%
Contains more Vitamin B12Vitamin B12	+233.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin DVitamin D	+900%
Contains more Vitamin B1Vitamin B1	+562.2%
Contains more Vitamin B3Vitamin B3	+54%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.313mg

~equal in Vitamin B6 ~0.489mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0.66µg	64%
Vitamin B1	0.074mg	0.49mg	35%
Zinc	6.34mg	3.15mg	29%
Vitamin B5		1.104mg	22%
Saturated fat	8.443g	4.339g	19%
Iron	2.4mg	0.87mg	19%
Vitamin B3	5.149mg	7.927mg	17%
Choline		67.5mg	12%
Monounsaturated fat	9.171g	4.887g	11%
Phosphorus	163mg	241mg	11%
Selenium	31.8µg	36.4µg	8%
Polyunsaturated fat	0.896g	1.894g	7%
Fats	19.02g	14.35g	7%
Vitamin D	0.1µg	1µg	5%
Calcium	12mg	56mg	4%
Vitamin D	6IU	40IU	4%
Folate	6µg	0µg	2%
Protein	24.85g	23.72g	2%
Calories	271kcal	231kcal	2%
Copper	0.085mg	0.105mg	2%
Vitamin B2	0.301mg	0.313mg	1%
Vitamin E		0.21mg	1%
Vitamin B6	0.5mg	0.489mg	1%
Vitamin K	1.6µg	0µg	1%
Sodium	58mg	74mg	1%
Potassium	279mg	315mg	1%
Magnesium	23mg	20mg	1%
Cholesterol	78mg	78mg	0%
Vitamin A	7µg	4µg	0%
Manganese		0.01mg	0%
Trans fat		0.066g	N/A
Tryptophan	0.278mg	0.282mg	0%
Threonine	1.171mg	1.043mg	0%
Isoleucine	1.157mg	1.123mg	0%
Leucine	2.142mg	1.952mg	0%
Lysine	2.38mg	2.109mg	0%
Methionine	0.672mg	0.65mg	0%
Phenylalanine	0.997mg	0.985mg	0%
Valine	1.242mg	1.2mg	0%
Histidine	0.931mg	0.965mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0.001g	N/A
Omega-3 - ALA		0.065g	N/A
Omega-3 - DPA	0.013g	0.011g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Eicosadienoic acid		0.065g	N/A
Omega-6 - Linoleic acid		0.922g	N/A