Steak vs. Pork loin — In-Depth Nutrition Comparison
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What are the differences between steak and pork loin?
- Steak is higher in vitamin B12, zinc, iron, and monounsaturated fat, yet pork loin is higher in vitamin B1.
- Steak's daily need coverage for vitamin B12 is 70% more.
- Steak has 4 times more zinc than pork loin. While steak has 6.34mg of zinc, pork loin has only 1.74mg.
- The amount of saturated fat in pork loin 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, whole, separable lean, and fat, raw 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 IronIron | +203.8% |
| Contains more CopperCopper | +51.8% |
| Contains more ZincZinc | +264.4% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more PhosphorusPhosphorus | +20.9% |
| Contains less SodiumSodium | -13.8% |
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 | +250% |
| Contains more Vitamin B2Vitamin B2 | +21.4% |
| Contains more Vitamin B3Vitamin B3 | +12.4% |
| Contains more Vitamin B12Vitamin B12 | +315.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +400% |
| Contains more Vitamin B1Vitamin B1 | +1117.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0.53µg | 70% |
| Vitamin B1 | 0.074mg | 0.901mg | 69% |
| Zinc | 6.34mg | 1.74mg | 42% |
| Iron | 2.4mg | 0.79mg | 20% |
| Saturated fat | 8.443g | 4.36g | 19% |
| Vitamin B5 | 0.723mg | 14% | |
| Choline | 69.7mg | 13% | |
| Fats | 19.02g | 12.58g | 10% |
| Protein | 24.85g | 19.74g | 10% |
| Monounsaturated fat | 9.171g | 5.61g | 9% |
| Cholesterol | 78mg | 63mg | 5% |
| Phosphorus | 163mg | 197mg | 5% |
| Calories | 271kcal | 198kcal | 4% |
| Vitamin B2 | 0.301mg | 0.248mg | 4% |
| Vitamin B3 | 5.149mg | 4.58mg | 4% |
| Polyunsaturated fat | 0.896g | 1.34g | 3% |
| Selenium | 31.8µg | 33.2µg | 3% |
| Copper | 0.085mg | 0.056mg | 3% |
| Vitamin D | 0.1µg | 0.5µg | 2% |
| Vitamin D | 6IU | 21IU | 2% |
| Potassium | 279mg | 356mg | 2% |
| Vitamin B6 | 0.5mg | 0.472mg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Folate | 6µg | 1µg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Calcium | 12mg | 18mg | 1% |
| Vitamin A | 7µg | 2µg | 1% |
| Magnesium | 23mg | 21mg | 0% |
| Sodium | 58mg | 50mg | 0% |
| Manganese | 0.011mg | 0% | |
| Tryptophan | 0.278mg | 0.244mg | 0% |
| Threonine | 1.171mg | 0.891mg | 0% |
| Isoleucine | 1.157mg | 0.91mg | 0% |
| Leucine | 2.142mg | 1.572mg | 0% |
| Lysine | 2.38mg | 1.766mg | 0% |
| Methionine | 0.672mg | 0.514mg | 0% |
| Phenylalanine | 0.997mg | 0.785mg | 0% |
| Valine | 1.242mg | 1.064mg | 0% |
| Histidine | 0.931mg | 0.77mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.013g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.9% |
| Contains more FatsFats | +51.2% |
| Contains more WaterWater | +20.4% |
| Contains more OtherOther | +40.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +63.5% |
| Contains less Sat. FatSaturated fat | -48.4% |
| Contains more Poly. FatPolyunsaturated fat | +49.6% |
