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T bone steak vs. Pork — In-Depth Nutrition Comparison

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How are t bone steak and pork different?

  • T bone steak is richer in vitamin B12, iron, vitamin B6, zinc, and vitamin B3, while pork is higher in vitamin B1, selenium, vitamin D, vitamin B5, and phosphorus.
  • Pork covers your daily need for vitamin B1, 68% more than t bone steak.
  • T bone steak contains 4 times more iron than pork. T bone steak contains 3.57mg of iron, while pork contains 0.87mg.

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

T bone steak vs Pork infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +310.3%
Contains more ZincZinc +96.2%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +51.1%
Contains more PhosphorusPhosphorus +17.1%
Contains more ManganeseManganese +125%
Contains more SeleniumSelenium +49%
~equal in Calcium ~19mg
~equal in Copper ~0.073mg
~equal in Sodium ~62mg

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.
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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Pork
8
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin B3Vitamin B3 +24.9%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin B12Vitamin B12 +170%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +107.1%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin B1Vitamin B1 +1438.6%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin B5Vitamin B5 +127.4%
Contains more CholineCholine +42.1%

All nutrients comparison - raw data values

Nutrient T bone steak Pork DV% diff.
Vitamin B1 0.057mg 0.877mg 68%
Vitamin B12 1.89µg 0.7µg 50%
Iron 3.57mg 0.87mg 34%
Selenium 30.4µg 45.3µg 27%
Vitamin B6 0.758mg 0.464mg 23%
Zinc 4.69mg 2.39mg 21%
Vitamin B5 0.307mg 0.698mg 8%
Vitamin B3 6.292mg 5.037mg 8%
Vitamin D 3IU 53IU 6%
Vitamin D 0.1µg 1.3µg 6%
Phosphorus 210mg 246mg 5%
Choline 66.1mg 93.9mg 5%
Polyunsaturated fat 0.583g 1.2g 4%
Potassium 280mg 423mg 4%
Fats 11.05g 13.92g 4%
Vitamin B2 0.27mg 0.321mg 4%
Saturated fat 4.6g 5.23g 3%
Monounsaturated fat 5.159g 6.19g 3%
Magnesium 20mg 28mg 2%
Folate 7µg 5µg 1%
Vitamin K 1.5µg 0µg 1%
Calories 217kcal 242kcal 1%
Copper 0.079mg 0.073mg 1%
Vitamin E 0.14mg 0.29mg 1%
Vitamin C 0mg 0.6mg 1%
Protein 27.48g 27.32g 0%
Cholesterol 81mg 80mg 0%
Calcium 19mg 19mg 0%
Sodium 68mg 62mg 0%
Vitamin A 1µg 2µg 0%
Manganese 0.004mg 0.009mg 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0.338mg 0%
Threonine 1.349mg 1.234mg 0%
Isoleucine 1.343mg 1.26mg 0%
Leucine 2.46mg 2.177mg 0%
Lysine 2.74mg 2.446mg 0%
Methionine 0.762mg 0.712mg 0%
Phenylalanine 1.143mg 1.086mg 0%
Valine 1.421mg 1.473mg 0%
Histidine 1.05mg 1.067mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +26%
~equal in Protein ~27.32g
~equal in Carbs ~0g
~equal in Water ~57.87g
~equal in Other ~0.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -12%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +105.8%

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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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.