Beef vs Pork
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Pork, cured, bacon, cooked, baked is higher in more vitamins & minerals
Calories (kcal)
Beef —
Pork 548
Protein (g)
Beef 18.4
Pork 35.7
Carbs (g)
Beef 0
Pork 1.35
Fat (g)
Beef 17.8
Pork 43.3
Fiber (g)
Beef —
Pork 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, baked — 35.7g vs 18.4g per 100g.
Which is more nutrient-dense?
Pork, cured, bacon, cooked, baked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Pork | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 548 kcal | |
| Macronutrients | |||
| Water | 63.4 g | 12.5 g | +407% |
| Protein | 18.4 g | 35.7 g | -49% |
| Total lipid (fat) | 17.8 g | 43.3 g | -59% |
| Carbohydrate, by difference | 0 g | 1.35 g | -100% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.34 g | 14.2 g | -55% |
| Fatty acids, total monounsaturated | 7.02 g | 19.1 g | -63% |
| Fatty acids, total trans | 0.669 g | 0 g | |
| Cholesterol | 66.8 mg | 107 mg | -38% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.348 mg | |
| Riboflavin (Vitamin B2) | — | 0.251 mg | |
| Niacin (Vitamin B3) | — | 10.6 mg | |
| Pantothenic acid (Vitamin B5) | — | 1.03 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.309 mg | |
| Biotin (Vitamin B7) | — | 2.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 119 mg | |
| Vitamin B-12 — Cobalamin | — | 1.16 ug | |
| Vitamin A, RAE | — | 11.0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.320 mg | |
| Minerals | |||
| Calcium, Ca | 4.58 mg | 10.0 mg | -54% |
| Iron, Fe | 2.06 mg | 1.49 mg | +38% |
| Magnesium, Mg | 17.0 mg | 30.0 mg | -43% |
| Phosphorus, P | 151 mg | 506 mg | -70% |
| Potassium, K | 281 mg | 539 mg | -48% |
| Sodium, Na | 48.4 mg | 2193 mg | -98% |
| Zinc, Zn | 5.39 mg | 3.36 mg | +60% |
| Copper, Cu | 0.054 mg | 0.182 mg | -70% |
| Manganese, Mn | 0 mg | 0.022 mg | -100% |
| Selenium, Se | — | 59.0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 232 kcal | — | |
| Energy (Atwater Specific Factors) | 237 kcal | — | |
| Energy | — | 2293 kj | |
| Nitrogen | 2.94 g | — | |
| Ash | 0.894 g | 7.12 g | -87% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 2.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 2.00 ug | |
| Betaine | — | 3.40 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 11.0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 37.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.070 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.030 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin K1 — Phylloquinone | — | 0.100 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0.010 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.551 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 9.03 g | |
| SFA 17:0 (Margaric acid) | — | 0.107 g | |
| SFA 18:0 (Stearic acid) | — | 4.41 g | |
| SFA 20:0 (Arachidic acid) | — | 0.081 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 1.24 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.061 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 17.4 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.329 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.556 g | 4.86 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 4.09 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 4.09 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.210 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.210 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.199 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.152 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | — | 0.299 g | |
| Threonine (EAA) | — | 1.40 g | |
| Isoleucine (EAA, BCAA) | — | 1.68 g | |
| Leucine (EAA, BCAA) | — | 2.78 g | |
| Lysine (EAA) | — | 2.96 g | |
| Methionine (EAA) | — | 0.795 g | |
| Cystine (conditionally essential) | — | 0.397 g | |
| Phenylalanine (EAA) | — | 1.42 g | |
| Tyrosine (conditionally essential) | — | 1.12 g | |
| Valine (EAA, BCAA) | — | 1.90 g | |
| Arginine (conditionally essential) | — | 2.31 g | |
| Histidine (EAA) | — | 1.34 g | |
| Alanine | — | 2.29 g | |
| Aspartic acid | — | 3.36 g | |
| Glutamic acid | — | 5.26 g | |
| Glycine (conditionally essential) | — | 2.51 g | |
| Proline (conditionally essential) | — | 1.96 g | |
| Serine | — | 1.36 g | |
| Hydroxyproline | — | 0.628 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 14.0 mg | |
| Choline from phosphatidylcholine | — | 82.0 mg | |
| Choline from phosphocholine | — | 2.50 mg | |
| Choline from sphingomyelin | — | 9.30 mg | |
| Free Choline | — | 12.0 mg | |
| Total Choline | — | 120 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 1.10 mcg | |
| Purines | |||
| Purine, adenine | 12.0 mg | 27.6 mg | -57% |
| Purine, guanine | 8.80 mg | 27.9 mg | -68% |
| Purine, hypoxanthine | 125 mg | 373 mg | -66% |
| Purine, uric acid | 0 mg | 0 mg | = |
| Purine, xanthine | 10.8 mg | 0.300 mg | +3500% |
| Purines, total | 157 mg | 429 mg | -63% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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