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Steak vs. Pork leg — In-Depth Nutrition Comparison

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A recap on differences between steak and pork leg

  • Steak is higher in vitamin B12, zinc, iron, vitamin B2, and vitamin B6, yet pork leg is higher in vitamin B1, phosphorus, and polyunsaturated fat.
  • Steak covers your daily vitamin B12 needs 65% more than pork leg.
  • Steak contains 3 times more zinc than pork leg. While steak contains 6.34mg of zinc, pork leg contains only 1.93mg.
  • The amount of saturated fat in pork leg is lower.

Food varieties used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Steak vs Pork leg infographic
Infographic link

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +140%
Contains more IronIron +182.4%
Contains more CopperCopper +30.8%
Contains more ZincZinc +228.5%
Contains more PotassiumPotassium +12.9%
Contains more PhosphorusPhosphorus +22.1%
Contains less SodiumSodium -19%
~equal in Selenium ~29.4µg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50.5%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more Vitamin B6Vitamin B6 +24.7%
Contains more Vitamin B12Vitamin B12 +249.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +894.6%
Contains more FolateFolate +16.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more ProteinProtein +42.6%
Contains more WaterWater +12.4%
Contains more OtherOther +127.8%
~equal in Fats ~18.87g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Poly. FatPolyunsaturated fat +124.3%
~equal in Monounsaturated fat ~8.38g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Pork leg
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Pork leg DV% diff.
Vitamin B12 2.2µg 0.63µg 65%
Vitamin B1 0.074mg 0.736mg 55%
Zinc 6.34mg 1.93mg 40%
Iron 2.4mg 0.85mg 19%
Protein 24.85g 17.43g 15%
Vitamin B5 0.685mg 14%
Saturated fat 8.443g 6.54g 9%
Vitamin B2 0.301mg 0.2mg 8%
Vitamin B6 0.5mg 0.401mg 8%
Polyunsaturated fat 0.896g 2.01g 7%
Phosphorus 163mg 199mg 5%
Selenium 31.8µg 29.4µg 4%
Vitamin B3 5.149mg 4.574mg 4%
Cholesterol 78mg 73mg 2%
Vitamin D 6IU 20IU 2%
Monounsaturated fat 9.171g 8.38g 2%
Copper 0.085mg 0.065mg 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin K 1.6µg 1%
Calories 271kcal 245kcal 1%
Manganese 0.023mg 1%
Vitamin A 7µg 0µg 1%
Potassium 279mg 315mg 1%
Calcium 12mg 5mg 1%
Magnesium 23mg 20mg 1%
Vitamin C 0mg 0.7mg 1%
Fats 19.02g 18.87g 0%
Sodium 58mg 47mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.278mg 0.208mg 0%
Threonine 1.171mg 0.776mg 0%
Isoleucine 1.157mg 0.787mg 0%
Leucine 2.142mg 1.376mg 0%
Lysine 2.38mg 1.55mg 0%
Methionine 0.672mg 0.444mg 0%
Phenylalanine 0.997mg 0.689mg 0%
Valine 1.242mg 0.931mg 0%
Histidine 0.931mg 0.659mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Pork leg
Low Calories diet ok
Low Fats diet ok
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%
Steak
42%
Pork leg
Minerals Daily Need Coverage Score
59%
Steak
40%
Pork leg

Comparison summary

Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Pork leg
Pork leg is lower in Saturated fat (difference - 1.903g)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $2.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.