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 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and pork:

  • Both pork and beef are high in calories, potassium, protein and saturated fat.
  • Beef is a great source of iron.
  • Pork has more thiamin, however, beef contains more Vitamin B12.
Detailed nutritional comparison of beef and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Pork src

Here's an infographic summarizing the nutritional differences between beef and pork. marks particularly rich nutrients.


Calories and Carbs

calories

Both pork and beef are high in calories. Pork has a little more calories (7%) than beef by weight - pork has 297 calories per 100 grams and beef has 277 calories.

For macronutrient ratios, beef is similar to pork for protein, carbs and fat. Beef has a macronutrient ratio of 38:0:62 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Pork
Protein 38% 35%
Carbohydrates ~ ~
Fat 62% 65%
Alcohol ~ ~


Protein

protein

Both pork and beef are high in protein. Pork is very similar to beef for 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 a little more saturated fat (5%) than beef by weight - pork has 7.7g of saturated fat per 100 grams and beef has 7.3g of saturated fat.

trans fat

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

cholesterol

Pork and beef contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and beef has 88mg of cholesterol.

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 950% 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.

Vitamin K

Beef and pork contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and pork does not contain significant amounts.

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 59% 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 74% 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 32% more potassium than beef - 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



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Pork .

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

Cooked Beef g

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Cooked Pork g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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Vitamins and Minerals
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protein
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biotin (Vit B7)
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


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