Beef vs. Pork

Nutrition comparison of Cooked Beef and Cooked Pork


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus cooked pork (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Beef source
Image of Pork source

Calories and Carbs

calories

Both pork and beef are high in calories - pork has 297kcal of calories per 100 grams and beef has 277kcal of calories.

Protein

protein

Both pork and beef are high in protein - pork has 25.7g of protein per 100 grams and beef has 25.4g of protein.

Fat

saturated fat

Both pork and beef are high in saturated fat - pork has 7.7g of saturated fat per 100 grams and beef has 7.3g of saturated fat.

trans fat

Beef has more trans fat than pork - beef has 1.2g of trans fat per 100 grams and pork does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than beef - pork has 0.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Pork and beef contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.

Vitamin D

Pork has more Vitamin D than beef - pork has 21iu of Vitamin D per 100 grams and beef has 2iu of Vitamin D.

Vitamin E

Pork and beef contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.

The B Vitamins

Pork has more thiamin, however, beef contains more vitamin b12. Both beef and pork contain significant amounts of riboflavin, niacin, pantothenic acid, vitamin b6 and folate.

Beef Pork
Thiamin 0.051 MG 0.706 MG
Riboflavin 0.176 MG 0.22 MG
Niacin 4.537 MG 4.206 MG
Pantothenic acid 0.658 MG 0.52 MG
Vitamin B6 0.336 MG 0.391 MG
Folate 11 UG 6 UG
Vitamin B12 2.9 UG 0.54 UG

Minerals

calcium

Beef has more calcium than pork - pork has 22mg of calcium per 100 grams and beef has 35mg of calcium.

iron

Beef is a great source of iron and it has more iron than pork - pork has 1.3mg of iron per 100 grams and beef has 2.3mg of iron.

potassium

Both pork and beef are high in potassium - pork has 362mg of potassium per 100 grams and beef has 275mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both beef and pork contain significant amounts of alpha linoleic acid (ALA).

Beef Pork
alpha linoleic acid 0.056 G 0.07 G
Total 0.056 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, pork has more linoleic acid than beef per 100 grams.

Beef Pork
other omega 6 0.047 G 0.08 G
linoleic acid 0.39 G 1.64 G
Total 0.437 G 1.72 G

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Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pork (Pork, fresh, ground, cooked) .

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Cooked Beef
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Cooked Pork
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G monounsaturated fat G
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Vitamins and Minerals
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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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pantothenic acid (Vit B5)
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folate (Vit B9)
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