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Fillet vs. Pork — In-Depth Nutrition Comparison

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What are the main differences between fillet and pork?

  • Fillet is richer in vitamin B12, copper, vitamin B6, vitamin B2, vitamin B3, phosphorus, fiber, and folate, yet pork is richer in selenium.
  • Fillet's daily need coverage for vitamin B12 is 146% higher.

We used Vegetarian fillets and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types in this comparison.

Infographic

Fillet vs Pork 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.
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Pork
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 CalciumCalcium +400%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +129.9%
Contains more CopperCopper +1167.1%
Contains more PhosphorusPhosphorus +82.9%
Contains more MagnesiumMagnesium +21.7%
Contains more ZincZinc +70.7%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +4430%

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.
Fillet
Fillet
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Pork
Pork
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin EVitamin E +1089.7%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +180.4%
Contains more Vitamin B3Vitamin B3 +138.2%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more Vitamin B12Vitamin B12 +500%
Contains more FolateFolate +1940%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fillet Pork DV% diff.
Vitamin B12 4.2µg 0.7µg 146%
Copper 0.925mg 0.073mg 95%
Selenium 1µg 45.3µg 81%
Vitamin B6 1.5mg 0.464mg 80%
Polyunsaturated fat 9.332g 1.2g 54%
Vitamin B2 0.9mg 0.321mg 45%
Vitamin B3 12mg 5.037mg 44%
Phosphorus 450mg 246mg 29%
Cholesterol 0mg 80mg 27%
Fiber 6.1g 0g 24%
Folate 102µg 5µg 24%
Vitamin E 3.45mg 0.29mg 21%
Sodium 490mg 62mg 19%
Vitamin B1 1.1mg 0.877mg 19%
Iron 2mg 0.87mg 14%
Vitamin B5 0.698mg 14%
Saturated fat 2.849g 5.23g 11%
Protein 23g 27.32g 9%
Zinc 1.4mg 2.39mg 9%
Calcium 95mg 19mg 8%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Fats 18g 13.92g 6%
Potassium 600mg 423mg 5%
Monounsaturated fat 4.376g 6.19g 5%
Carbs 9g 0g 3%
Calories 290kcal 242kcal 2%
Choline 82mg 93.9mg 2%
Vitamin C 0mg 0.6mg 1%
Magnesium 23mg 28mg 1%
Protein per 100 calories 7.9g 11g N/A
Calories per 10 g protein 126kcal 89kcal N/A
Weight per 100 calories 34g 41g N/A
Unsaturated / Saturated Fat ratio 4.8 1.4 N/A
Net carbs 2.9g 0g N/A
Sugar 0.8g 0g N/A
Vitamin A 0µg 2µg 0%
Manganese 0.009mg 0%
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Pork
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 +29.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +461.8%
Contains more ProteinProtein +18.8%
Contains more WaterWater +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Pork
Pork
1
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 -45.5%
Contains more Poly. FatPolyunsaturated fat +677.7%
Contains more Mono. FatMonounsaturated fat +41.5%

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.