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.
| 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.
| Contains more Vitamin AVitamin A | +66.7% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +32.5% |
| Contains more OtherOther | +12.5% |
| Contains more WaterWater | +10.5% |
~equal in
Protein
~23.72g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +87.7% |
| Contains less Sat. FatSaturated Fat | -48.6% |
| Contains more Poly. FatPolyunsaturated fat | +111.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 271kcal | 231kcal |
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| Protein | 24.85g | 23.72g |
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| Fats | 19.02g | 14.35g |
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| Cholesterol | 78mg | 78mg | |
| Vitamin D | 6IU | 40IU |
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| Magnesium | 23mg | 20mg |
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| Calcium | 12mg | 56mg |
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| Potassium | 279mg | 315mg |
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| Iron | 2.4mg | 0.87mg |
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| Copper | 0.085mg | 0.105mg |
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| Zinc | 6.34mg | 3.15mg |
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| Phosphorus | 163mg | 241mg |
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| Sodium | 58mg | 74mg |
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| Vitamin A | 25IU | 15IU |
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| Vitamin A | 7µg | 4µg |
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| Vitamin E | 0.21mg |
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| Vitamin D | 0.1µg | 1µg |
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| Manganese | 0.01mg |
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| Selenium | 31.8µg | 36.4µg |
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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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| Vitamin B12 | 2.2µg | 0.66µg |
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| Vitamin K | 1.6µg | 0µg |
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| Folate | 6µg | 0µg |
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| Trans Fat | 0.066g |
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| Choline | 67.5mg |
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| Saturated Fat | 8.443g | 4.339g |
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| Monounsaturated Fat | 9.171g | 4.887g |
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| Polyunsaturated fat | 0.896g | 1.894g |
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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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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.001g | 0.001g | |
| Omega-3 - ALA | 0.065g |
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| Omega-3 - DPA | 0.013g | 0.011g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.065g |
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| Omega-6 - Linoleic acid | 0.922g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
52%
Minerals Daily Need Coverage Score
59%
53%
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 is richer in minerals?
Pork chop is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (78 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.