Raw Beef vs. Pork
Nutrition comparison of Raw 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
raw beef
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and pork:
- Both pork and raw beef are high in calories, potassium, protein and saturated fat.
- Pork has more thiamin, however, raw beef contains more Vitamin B12.
- Pork has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and raw beef are high in calories. Raw beef has 12% more calories than pork - pork has 297 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to pork for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Pork | |
|---|---|---|
| Protein | 18% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 65% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and raw beef are high in protein. Pork has 79% more protein than raw beef - pork has 25.7g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Both pork and raw beef are high in saturated fat. Raw beef has 52% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
Pork has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Pork and raw beef contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and raw beef has 78mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than raw beef - pork has 0.7mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Pork and raw beef contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Vitamin D
Pork has 600% more Vitamin D than raw beef - pork has 21iu of Vitamin D per 100 grams and raw beef has 3iu of Vitamin D.
Vitamin E
Pork and raw beef contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Vitamin K
Raw beef and pork contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, however, raw beef contains more Vitamin B12. Both raw beef and pork contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raw Beef | Pork | |
|---|---|---|
| Thiamin | 0.044 MG | 0.706 MG |
| Riboflavin | 0.151 MG | 0.22 MG |
| Niacin | 3.382 MG | 4.206 MG |
| Pantothenic acid | 0.395 MG | 0.52 MG |
| Vitamin B6 | 0.278 MG | 0.391 MG |
| Folate | 9 UG | 6 UG |
| Vitamin B12 | 2.07 UG | 0.54 UG |
Minerals
calcium
Pork and raw beef contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
Pork and raw beef contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Both pork and raw beef are high in potassium. Pork has 66% more potassium than raw beef - pork has 362mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and pork contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Pork | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.07 G |
| Total | 0.084 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Pork | |
|---|---|---|
| other omega 6 | 0.035 G | 0.08 G |
| linoleic acid | 0.577 G | 1.64 G |
| Total | 0.612 G | 1.72 G |
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.
Raw Beef g
()
|
Daily Values (%) |
Cooked Pork g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or raw beef contain more calories in 100 grams?Both pork and raw beef are high in calories. Raw beef has 10% more calories than pork - pork has 297 calories in 100g and raw beef has 332 calories.
Is pork or raw beef better for protein?
Both pork and raw beef are high in protein. Pork has 80% more protein than raw beef - pork has 25.7g of protein per 100 grams and raw beef has 14.4g of protein.
Does pork or raw beef contain more potassium?
Both pork and raw beef are high in potassium. Pork has 70% more potassium than raw beef - pork has 362mg of potassium in 100 grams and raw beef has 218mg of potassium.