Pork loin vs. Beef tenderloin — In-Depth Nutrition Comparison
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How are pork loin and beef tenderloin different?
- Pork loin is higher in vitamin B1, selenium, vitamin B6, and vitamin B3; however, beef tenderloin is richer in vitamin B12, iron, zinc, fats, and protein.
- Daily need coverage for vitamin B12 for beef tenderloin is 80% higher.
- Pork loin contains 10 times more vitamin B1 than beef tenderloin. While pork loin contains 0.901mg of vitamin B1, beef tenderloin contains only 0.09mg.
- Pork loin has less saturated fat.
Pork, fresh, loin, whole, separable lean, and fat, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used 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.
| Contains more CalciumCalcium | +100% |
| Contains less SodiumSodium | -12.3% |
| Contains more SeleniumSelenium | +45% |
| Contains more IronIron | +293.7% |
| Contains more CopperCopper | +119.6% |
| Contains more ZincZinc | +131.6% |
| Contains more ManganeseManganese | +27.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +901.1% |
| Contains more Vitamin B3Vitamin B3 | +52.7% |
| Contains more Vitamin B5Vitamin B5 | +189.2% |
| Contains more Vitamin B6Vitamin B6 | +88.8% |
| Contains more Vitamin B12Vitamin B12 | +364.2% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.53µg | 2.46µg | 80% |
| Vitamin B1 | 0.901mg | 0.09mg | 68% |
| Iron | 0.79mg | 3.11mg | 29% |
| Saturated fat | 4.36g | 9.72g | 24% |
| Zinc | 1.74mg | 4.03mg | 21% |
| Selenium | 33.2µg | 22.9µg | 19% |
| Fats | 12.58g | 24.6g | 18% |
| Vitamin B6 | 0.472mg | 0.25mg | 17% |
| Monounsaturated fat | 5.61g | 10.27g | 12% |
| Vitamin B3 | 4.58mg | 3mg | 10% |
| Vitamin B5 | 0.723mg | 0.25mg | 9% |
| Protein | 19.74g | 23.9g | 8% |
| Cholesterol | 63mg | 85mg | 7% |
| Copper | 0.056mg | 0.123mg | 7% |
| Calories | 198kcal | 324kcal | 6% |
| Choline | 69.7mg | 91mg | 4% |
| Vitamin D* | 21 IU | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Folate | 1µg | 8µg | 2% |
| Polyunsaturated fat | 1.34g | 1g | 2% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Calcium | 18mg | 9mg | 1% |
| Potassium | 356mg | 331mg | 1% |
| Phosphorus | 197mg | 203mg | 1% |
| Vitamin E | 0.21mg | 1% | |
| Vitamin B2 | 0.248mg | 0.26mg | 1% |
| Protein per 100 calories | 10g | 7.4g | N/A |
| Calories per 10 g protein | 100kcal | 136kcal | N/A |
| Weight per 100 calories | 51g | 31g | N/A |
| Unsaturated / Saturated Fat ratio | 1.6 | 1.2 | N/A |
| Magnesium | 21mg | 22mg | 0% |
| Sodium | 50mg | 57mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Manganese | 0.011mg | 0.014mg | 0% |
| Tryptophan | 0.244mg | 0.268mg | 0% |
| Threonine | 0.891mg | 1.044mg | 0% |
| Isoleucine | 0.91mg | 1.075mg | 0% |
| Leucine | 1.572mg | 1.889mg | 0% |
| Lysine | 1.766mg | 1.989mg | 0% |
| Methionine | 0.514mg | 0.612mg | 0% |
| Phenylalanine | 0.785mg | 0.933mg | 0% |
| Valine | 1.064mg | 1.163mg | 0% |
| Histidine | 0.77mg | 0.818mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.74 g
Fats:
12.58 g
Carbs:
0 g
Water:
66.92 g
Other:
0.76 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more WaterWater | +38.4% |
| Contains more ProteinProtein | +21.1% |
| Contains more FatsFats | +95.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.36 g
Monounsaturated fat:
Mono. Fat
5.61 g
Polyunsaturated fat:
Poly. Fat
1.34 g
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -55.1% |
| Contains more Poly. FatPolyunsaturated fat | +34% |
| Contains more Mono. FatMonounsaturated fat | +83.1% |
