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  6. T bone steak vs. Pork leg

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

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The main differences between t bone steak and pork leg

  • T bone steak is richer in vitamin B12, iron, vitamin B6, zinc, vitamin B3, and vitamin B2, yet pork leg is richer in vitamin B1, vitamin B5, and polyunsaturated fat.
  • Daily need coverage for vitamin B1 for pork leg is 57% higher.
  • T bone steak contains 4 times more iron than pork leg. T bone steak contains 3.57mg of iron, while pork leg contains 0.85mg.
  • T bone steak contains less saturated fat.

Food types used in this article are Beef, short loin, t-bone steak, bone-in, separable lean, only, trimmed to 1/8" fat, choice, cooked, grilled and Pork, fresh, leg (ham), whole, separable lean, and fat, raw.

Infographic

T bone 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.
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% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +280%
Contains more IronIron +320%
Contains more CopperCopper +21.5%
Contains more ZincZinc +143%
Contains more PotassiumPotassium +12.5%
Contains less SodiumSodium -30.9%
Contains more ManganeseManganese +475%
~equal in Magnesium ~20mg
~equal in Phosphorus ~199mg
~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.
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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +37.6%
Contains more Vitamin B6Vitamin B6 +89%
Contains more Vitamin B12Vitamin B12 +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +1191.2%
Contains more Vitamin B5Vitamin B5 +123.1%
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient T bone steak Pork leg DV% diff.
Vitamin B1 0.057mg 0.736mg 57%
Vitamin B12 1.89µg 0.63µg 53%
Iron 3.57mg 0.85mg 34%
Vitamin B6 0.758mg 0.401mg 27%
Zinc 4.69mg 1.93mg 25%
Protein 27.48g 17.43g 20%
Fats 11.05g 18.87g 12%
Choline 66.1mg 12%
Vitamin B3 6.292mg 4.574mg 11%
Polyunsaturated fat 0.583g 2.01g 10%
Saturated fat 4.6g 6.54g 9%
Vitamin B5 0.307mg 0.685mg 8%
Monounsaturated fat 5.159g 8.38g 8%
Vitamin B2 0.27mg 0.2mg 5%
Cholesterol 81mg 73mg 3%
Phosphorus 210mg 199mg 2%
Vitamin D 0.1µg 0.5µg 2%
Vitamin D 3IU 20IU 2%
Selenium 30.4µg 29.4µg 2%
Copper 0.079mg 0.065mg 2%
Vitamin K 1.5µg 1%
Calories 217kcal 245kcal 1%
Manganese 0.004mg 0.023mg 1%
Vitamin E 0.14mg 1%
Sodium 68mg 47mg 1%
Potassium 280mg 315mg 1%
Calcium 19mg 5mg 1%
Vitamin C 0mg 0.7mg 1%
Magnesium 20mg 20mg 0%
Vitamin A 1µg 0µg 0%
Folate 7µg 7µg 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0.208mg 0%
Threonine 1.349mg 0.776mg 0%
Isoleucine 1.343mg 0.787mg 0%
Leucine 2.46mg 1.376mg 0%
Lysine 2.74mg 1.55mg 0%
Methionine 0.762mg 0.444mg 0%
Phenylalanine 1.143mg 0.689mg 0%
Valine 1.421mg 0.931mg 0%
Histidine 1.05mg 0.659mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 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
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 +57.7%
Contains more FatsFats +70.8%
Contains more OtherOther +41.4%
~equal in Carbs ~0g
~equal in Water ~62.47g

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% 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 -29.7%
Contains more Mono. FatMonounsaturated fat +62.4%
Contains more Poly. FatPolyunsaturated fat +244.8%

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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 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.