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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
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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 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% 0.3% 2.8% 3% 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% 0.42% 4.2% 15% 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 +40%
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

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

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 loin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient T bone steak Pork loin Opinion
Calories 217kcal 198kcal T bone steak
Protein 27.48g 19.74g T bone steak
Fats 11.05g 12.58g Pork loin
Vitamin C 0mg 0.6mg Pork loin
Cholesterol 81mg 63mg Pork loin
Vitamin D 3IU 21IU Pork loin
Magnesium 20mg 21mg Pork loin
Calcium 19mg 18mg T bone steak
Potassium 280mg 356mg Pork loin
Iron 3.57mg 0.79mg T bone steak
Copper 0.079mg 0.056mg T bone steak
Zinc 4.69mg 1.74mg T bone steak
Phosphorus 210mg 197mg T bone steak
Sodium 68mg 50mg Pork loin
Vitamin A 5IU 7IU Pork loin
Vitamin A 1µg 2µg Pork loin
Vitamin E 0.14mg 0.21mg Pork loin
Vitamin D 0.1µg 0.5µg Pork loin
Manganese 0.004mg 0.011mg Pork loin
Selenium 30.4µg 33.2µg Pork loin
Vitamin B1 0.057mg 0.901mg Pork loin
Vitamin B2 0.27mg 0.248mg T bone steak
Vitamin B3 6.292mg 4.58mg T bone steak
Vitamin B5 0.307mg 0.723mg Pork loin
Vitamin B6 0.758mg 0.472mg T bone steak
Vitamin B12 1.89µg 0.53µg T bone steak
Vitamin K 1.5µg 0µg T bone steak
Folate 7µg 1µg T bone steak
Trans Fat 0.595g Pork loin
Choline 66.1mg 69.7mg Pork loin
Saturated Fat 4.6g 4.36g Pork loin
Monounsaturated Fat 5.159g 5.61g Pork loin
Polyunsaturated fat 0.583g 1.34g Pork loin
Tryptophan 0.325mg 0.244mg T bone steak
Threonine 1.349mg 0.891mg T bone steak
Isoleucine 1.343mg 0.91mg T bone steak
Leucine 2.46mg 1.572mg T bone steak
Lysine 2.74mg 1.766mg T bone steak
Methionine 0.762mg 0.514mg T bone steak
Phenylalanine 1.143mg 0.785mg T bone steak
Valine 1.421mg 1.064mg T bone steak
Histidine 1.05mg 0.77mg T bone steak
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Pork loin
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
50%
Pork loin
Minerals Daily Need Coverage Score
60%
T bone steak
42%
Pork loin

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 0.24g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.