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  6. T bone steak vs. Pork chop

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

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What are the main differences between t bone steak and pork chop?

  • T bone steak is richer in vitamin B12, iron, vitamin B6, and zinc, yet pork chop is richer in vitamin B1, vitamin B5, selenium, vitamin B3, and vitamin D.
  • T bone steak's daily need coverage for vitamin B12 is 51% higher.
  • T bone steak has 4 times more iron than pork chop. T bone steak has 3.57mg of iron, while pork chop has 0.87mg.

We used Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled types in this comparison.

Infographic

T bone steak vs Pork chop 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more IronIron +310.3%
Contains more ZincZinc +48.9%
Contains more CalciumCalcium +194.7%
Contains more PotassiumPotassium +12.5%
Contains more CopperCopper +32.9%
Contains more PhosphorusPhosphorus +14.8%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +19.7%
~equal in Magnesium ~20mg
~equal in Sodium ~74mg

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%
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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin B6Vitamin B6 +55%
Contains more Vitamin B12Vitamin B12 +186.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin DVitamin D +900%
Contains more Vitamin B1Vitamin B1 +759.6%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +259.6%
~equal in Vitamin C ~0mg
~equal in Choline ~67.5mg

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more ProteinProtein +15.9%
Contains more OtherOther +81.3%
Contains more FatsFats +29.9%
~equal in Carbs ~0g
~equal in Water ~61.45g

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
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains more Poly. FatPolyunsaturated fat +224.9%
~equal in Saturated fat ~4.339g
~equal in Monounsaturated fat ~4.887g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient T bone steak Pork chop DV% diff.
Vitamin B12 1.89µg 0.66µg 51%
Vitamin B1 0.057mg 0.49mg 36%
Iron 3.57mg 0.87mg 34%
Vitamin B6 0.758mg 0.489mg 21%
Vitamin B5 0.307mg 1.104mg 16%
Zinc 4.69mg 3.15mg 14%
Selenium 30.4µg 36.4µg 11%
Vitamin B3 6.292mg 7.927mg 10%
Polyunsaturated fat 0.583g 1.894g 9%
Protein 27.48g 23.72g 8%
Vitamin D 0.1µg 1µg 5%
Vitamin D 3IU 40IU 5%
Fats 11.05g 14.35g 5%
Calcium 19mg 56mg 4%
Phosphorus 210mg 241mg 4%
Copper 0.079mg 0.105mg 3%
Vitamin B2 0.27mg 0.313mg 3%
Folate 7µg 0µg 2%
Saturated fat 4.6g 4.339g 1%
Monounsaturated fat 5.159g 4.887g 1%
Calories 217kcal 231kcal 1%
Vitamin K 1.5µg 0µg 1%
Cholesterol 81mg 78mg 1%
Potassium 280mg 315mg 1%
Magnesium 20mg 20mg 0%
Sodium 68mg 74mg 0%
Vitamin E 0.14mg 0.21mg 0%
Vitamin A 1µg 4µg 0%
Manganese 0.004mg 0.01mg 0%
Trans fat 0.595g 0.066g N/A
Choline 66.1mg 67.5mg 0%
Tryptophan 0.325mg 0.282mg 0%
Threonine 1.349mg 1.043mg 0%
Isoleucine 1.343mg 1.123mg 0%
Leucine 2.46mg 1.952mg 0%
Lysine 2.74mg 2.109mg 0%
Methionine 0.762mg 0.65mg 0%
Phenylalanine 1.143mg 0.985mg 0%
Valine 1.421mg 1.2mg 0%
Histidine 1.05mg 0.965mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.02g 0.065g N/A
Omega-3 - DPA 0.013g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.065g N/A
Omega-6 - Linoleic acid 0.373g 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Pork chop
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
52%
T bone steak
51%
Pork chop
Minerals Daily Need Coverage Score
60%
T bone steak
53%
Pork chop

Comparison summary

Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 6mg)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Pork chop
Pork chop is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated fat?
Pork chop
Pork chop is lower in Saturated fat (difference - 0.261g)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.