Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Steak vs. Pork leg — In-Depth Nutrition Comparison

Compare

A recap on differences between Steak and Pork leg

  • Steak is higher in Vitamin B12, Zinc, Iron, Vitamin B2, Vitamin B6, and Monounsaturated Fat, yet Pork leg is higher in Vitamin B1, and Phosphorus.
  • 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% 1.5% 0% 3% 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% 0.42% 0% 15% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin AVitamin A +257.1%
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 Opinion
Calories 271kcal 245kcal Steak
Protein 24.85g 17.43g Steak
Fats 19.02g 18.87g Steak
Vitamin C 0mg 0.7mg Pork leg
Cholesterol 78mg 73mg Pork leg
Vitamin D 6IU 20IU Pork leg
Magnesium 23mg 20mg Steak
Calcium 12mg 5mg Steak
Potassium 279mg 315mg Pork leg
Iron 2.4mg 0.85mg Steak
Copper 0.085mg 0.065mg Steak
Zinc 6.34mg 1.93mg Steak
Phosphorus 163mg 199mg Pork leg
Sodium 58mg 47mg Pork leg
Vitamin A 25IU 7IU Steak
Vitamin A 7µg 0µg Steak
Vitamin D 0.1µg 0.5µg Pork leg
Manganese 0.023mg Pork leg
Selenium 31.8µg 29.4µg Steak
Vitamin B1 0.074mg 0.736mg Pork leg
Vitamin B2 0.301mg 0.2mg Steak
Vitamin B3 5.149mg 4.574mg Steak
Vitamin B5 0.685mg Pork leg
Vitamin B6 0.5mg 0.401mg Steak
Vitamin B12 2.2µg 0.63µg Steak
Vitamin K 1.6µg Steak
Folate 6µg 7µg Pork leg
Saturated Fat 8.443g 6.54g Pork leg
Monounsaturated Fat 9.171g 8.38g Steak
Polyunsaturated fat 0.896g 2.01g Pork leg
Tryptophan 0.278mg 0.208mg Steak
Threonine 1.171mg 0.776mg Steak
Isoleucine 1.157mg 0.787mg Steak
Leucine 2.142mg 1.376mg Steak
Lysine 2.38mg 1.55mg Steak
Methionine 0.672mg 0.444mg Steak
Phenylalanine 0.997mg 0.689mg Steak
Valine 1.242mg 0.931mg Steak
Histidine 0.931mg 0.659mg Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DHA 0.001g Steak
Omega-3 - DPA 0.013g Steak

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

People also compare

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.