Pork chop vs. Steak — In-Depth Nutrition Comparison

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What are the differences between pork chop and steak?

Pork chop is higher in vitamin B1, vitamin B3, phosphorus, and selenium, yet steak is higher in vitamin B12, zinc, iron, and fats.
Steak's daily need coverage for vitamin B12 is 64% more.
Pork chop has 7 times more vitamin B1 than steak. While pork chop has 0.49mg of vitamin B1, steak has only 0.074mg.
The amount of saturated fat in pork chop is lower.

We used Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pork chop

Steak

Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+12.9%
Contains more CopperCopper	+23.5%
Contains more PhosphorusPhosphorus	+47.9%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+14.5%

Contains more MagnesiumMagnesium	+15%
Contains more IronIron	+175.9%
Contains more ZincZinc	+101.3%
Contains less SodiumSodium	-21.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pork chop

Steak

Contains more Vitamin DVitamin D	+900%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+562.2%
Contains more Vitamin B3Vitamin B3	+54%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin AVitamin A	+75%
Contains more Vitamin B12Vitamin B12	+233.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.301mg

~equal in Vitamin B6 ~0.5mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.66µg	2.2µg	64%
Vitamin B1	0.49mg	0.074mg	35%
Zinc	3.15mg	6.34mg	29%
Vitamin B5	1.104mg		22%
Iron	0.87mg	2.4mg	19%
Saturated fat	4.339g	8.443g	19%
Vitamin B3	7.927mg	5.149mg	17%
Choline	67.5mg		12%
Phosphorus	241mg	163mg	11%
Monounsaturated fat	4.887g	9.171g	11%
Selenium	36.4µg	31.8µg	8%
Fats	14.35g	19.02g	7%
Polyunsaturated fat	1.894g	0.896g	7%
Vitamin D	1µg	0.1µg	5%
Omega-6 (Linoleic acid)	0.922g		5%
Vitamin D*	40 IU	6 IU	4%
Calcium	56mg	12mg	4%
Omega-3 (ALA)	0.065g		4%
Calories	231kcal	271kcal	2%
Protein	23.72g	24.85g	2%
Copper	0.105mg	0.085mg	2%
Folate	0µg	6µg	2%
Magnesium	20mg	23mg	1%
Potassium	315mg	279mg	1%
Sodium	74mg	58mg	1%
Vitamin E	0.21mg		1%
Vitamin B2	0.313mg	0.301mg	1%
Vitamin B6	0.489mg	0.5mg	1%
Vitamin K	0µg	1.6µg	1%
Protein per 100 calories	10g	9.2g	N/A
Calories per 10 g protein	97kcal	109kcal	N/A
Weight per 100 calories	43g	37g	N/A
Unsaturated / Saturated Fat ratio	1.6	1.2	N/A
Cholesterol	78mg	78mg	0%
Vitamin A	4µg	7µg	0%
Manganese	0.01mg		0%
Trans fat	0.066g		N/A
Tryptophan	0.282mg	0.278mg	0%
Threonine	1.043mg	1.171mg	0%
Isoleucine	1.123mg	1.157mg	0%
Leucine	1.952mg	2.142mg	0%
Lysine	2.109mg	2.38mg	0%
Methionine	0.65mg	0.672mg	0%
Phenylalanine	0.985mg	0.997mg	0%
Valine	1.2mg	1.242mg	0%
Histidine	0.965mg	0.931mg	0%
Omega-3 (EPA)	0g	0.001g	N/A
Omega-3 (DHA)	0.001g	0.001g	N/A
Omega-3 (DPA)	0.011g	0.013g	N/A
Omega-6 (Gamma-linolenic acid)	0.003g		N/A
Omega-6 (Eicosadienoic acid)	0.065g		N/A