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  6. T bone steak vs. Pork loin

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

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

  • T bone steak is richer in vitamin B12, iron, zinc, vitamin B6, and vitamin B3, yet pork loin is richer in vitamin B1, vitamin B5, and selenium.
  • Pork loin's daily need coverage for vitamin B1 is 70% higher.
  • T bone steak has 5 times more iron than pork loin. T bone steak has 3.57mg of iron, while pork loin has 0.79mg.
  • Pork loin contains less cholesterol.

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, whole, separable lean, and fat, raw types in this comparison.

Infographic

T bone steak vs Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +351.9%
Contains more CopperCopper +41.1%
Contains more ZincZinc +169.5%
Contains more PotassiumPotassium +27.1%
Contains less SodiumSodium -26.5%
Contains more ManganeseManganese +175%
~equal in Magnesium ~21mg
~equal in Calcium ~18mg
~equal in Phosphorus ~197mg
~equal in Selenium ~33.2µg

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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin B3Vitamin B3 +37.4%
Contains more Vitamin B6Vitamin B6 +60.6%
Contains more Vitamin B12Vitamin B12 +256.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +1480.7%
Contains more Vitamin B5Vitamin B5 +135.5%
~equal in Vitamin B2 ~0.248mg
~equal in Choline ~69.7mg

All nutrients comparison - raw data values

Nutrient T bone steak Pork loin DV% diff.
Vitamin B1 0.057mg 0.901mg 70%
Vitamin B12 1.89µg 0.53µg 57%
Iron 3.57mg 0.79mg 35%
Zinc 4.69mg 1.74mg 27%
Vitamin B6 0.758mg 0.472mg 22%
Protein 27.48g 19.74g 15%
Vitamin B3 6.292mg 4.58mg 11%
Vitamin B5 0.307mg 0.723mg 8%
Cholesterol 81mg 63mg 6%
Selenium 30.4µg 33.2µg 5%
Polyunsaturated fat 0.583g 1.34g 5%
Copper 0.079mg 0.056mg 3%
Vitamin D 0.1µg 0.5µg 2%
Vitamin B2 0.27mg 0.248mg 2%
Fats 11.05g 12.58g 2%
Vitamin D 3IU 21IU 2%
Phosphorus 210mg 197mg 2%
Potassium 280mg 356mg 2%
Folate 7µg 1µg 2%
Vitamin K 1.5µg 0µg 1%
Monounsaturated fat 5.159g 5.61g 1%
Choline 66.1mg 69.7mg 1%
Saturated fat 4.6g 4.36g 1%
Calories 217kcal 198kcal 1%
Sodium 68mg 50mg 1%
Vitamin C 0mg 0.6mg 1%
Magnesium 20mg 21mg 0%
Calcium 19mg 18mg 0%
Vitamin E 0.14mg 0.21mg 0%
Vitamin A 1µg 2µg 0%
Manganese 0.004mg 0.011mg 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0.244mg 0%
Threonine 1.349mg 0.891mg 0%
Isoleucine 1.343mg 0.91mg 0%
Leucine 2.46mg 1.572mg 0%
Lysine 2.74mg 1.766mg 0%
Methionine 0.762mg 0.514mg 0%
Phenylalanine 1.143mg 0.785mg 0%
Valine 1.421mg 1.064mg 0%
Histidine 1.05mg 0.77mg 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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more ProteinProtein +39.2%
Contains more OtherOther +14.5%
Contains more FatsFats +13.8%
Contains more WaterWater +10.4%
~equal in Carbs ~0g

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% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains more Poly. FatPolyunsaturated fat +129.8%
~equal in Saturated fat ~4.36g
~equal in Monounsaturated fat ~5.61g

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.