Beef vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, bacon, cooked, baked is higher in more vitamins & minerals
Calories (kcal)
Beef 133
Pork 548
Protein (g)
Beef 21.2
Pork 35.7
Carbs (g)
Beef 0.070
Pork 1.35
Fat (g)
Beef 5.33
Pork 43.3
Fiber (g)
Beef 0
Pork 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, baked — 35.7g vs 21.2g per 100g.
Which has fewer calories?
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw — 133 vs 548 kcal 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 | 133 kcal | 548 kcal | -76% |
| Macronutrients | |||
| Water | 72.3 g | 12.5 g | +477% |
| Protein | 21.2 g | 35.7 g | -41% |
| Total lipid (fat) | 5.33 g | 43.3 g | -88% |
| Carbohydrate, by difference | 0.070 g | 1.35 g | -95% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.12 g | 14.2 g | -85% |
| Fatty acids, total monounsaturated | 2.65 g | 19.1 g | -86% |
| Fatty acids, total trans | 0.247 g | 0 g | |
| Cholesterol | 64.0 mg | 107 mg | -40% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.090 mg | 0.348 mg | -74% |
| Riboflavin (Vitamin B2) | 0.206 mg | 0.251 mg | -18% |
| Niacin (Vitamin B3) | 4.55 mg | 10.6 mg | -57% |
| Pantothenic acid (Vitamin B5) | 0.760 mg | 1.03 mg | -26% |
| Vitamin B-6 — Pyridoxine | 0.564 mg | 0.309 mg | +83% |
| Biotin (Vitamin B7) | 3.00 ug | 2.00 ug | +50% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 68.3 mg | 119 mg | -43% |
| Vitamin B-12 — Cobalamin | 2.66 ug | 1.16 ug | +129% |
| Vitamin A, RAE | 3.00 ug | 11.0 ug | -73% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.190 mg | 0.320 mg | -41% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 10.0 mg | +20% |
| Iron, Fe | 2.66 mg | 1.49 mg | +79% |
| Magnesium, Mg | 24.0 mg | 30.0 mg | -20% |
| Phosphorus, P | 234 mg | 506 mg | -54% |
| Potassium, K | 403 mg | 539 mg | -25% |
| Sodium, Na | 74.0 mg | 2193 mg | -97% |
| Zinc, Zn | 6.72 mg | 3.36 mg | +100% |
| Copper, Cu | 0.071 mg | 0.182 mg | -61% |
| Manganese, Mn | 0.013 mg | 0.022 mg | -41% |
| Selenium, Se | 23.8 ug | 59.0 ug | -60% |
| Other Nutrients | |||
| Energy | 556 kj | 2293 kj | -76% |
| Ash | 1.13 g | 7.12 g | -84% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 2.00 ug | +50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 2.00 ug | +50% |
| Betaine | 14.6 mg | 3.40 mg | +329% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 3.00 ug | 11.0 ug | -73% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 11.0 IU | 37.0 IU | -70% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 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 D (D2 + D3 — total) | 2.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.50 ug | 0.100 ug | +1400% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.010 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.136 g | 0.551 g | -75% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.18 g | 9.03 g | -87% |
| SFA 17:0 (Margaric acid) | 0.060 g | 0.107 g | -44% |
| SFA 18:0 (Stearic acid) | 0.742 g | 4.41 g | -83% |
| SFA 20:0 (Arachidic acid) | 0.001 g | 0.081 g | -99% |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.008 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.032 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.182 g | 1.24 g | -85% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.182 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.049 g | 0.061 g | -20% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.38 g | 17.4 g | -86% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.13 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.124 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0.329 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.329 g | 4.86 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.270 g | 4.09 g | -93% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.253 g | 4.09 g | -94% |
| PUFA 18:2 CLAs | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.003 g | 0.210 g | -99% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.003 g | 0.210 g | -99% |
| 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 | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.199 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.053 g | 0.152 g | -65% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.247 g | — | |
| TFA 18:1 t | 0.247 g | — | |
| Tryptophan (EAA) | 0.238 g | 0.299 g | -20% |
| Threonine (EAA) | 0.931 g | 1.40 g | -33% |
| Isoleucine (EAA, BCAA) | 0.900 g | 1.68 g | -46% |
| Leucine (EAA, BCAA) | 1.70 g | 2.78 g | -39% |
| Lysine (EAA) | 1.85 g | 2.96 g | -38% |
| Methionine (EAA) | 0.601 g | 0.795 g | -24% |
| Cystine (conditionally essential) | 0.222 g | 0.397 g | -44% |
| Phenylalanine (EAA) | 0.806 g | 1.42 g | -43% |
| Tyrosine (conditionally essential) | 0.730 g | 1.12 g | -35% |
| Valine (EAA, BCAA) | 0.957 g | 1.90 g | -50% |
| Arginine (conditionally essential) | 1.39 g | 2.31 g | -40% |
| Histidine (EAA) | 0.686 g | 1.34 g | -49% |
| Alanine | 1.21 g | 2.29 g | -47% |
| Aspartic acid | 1.90 g | 3.36 g | -44% |
| Glutamic acid | 3.35 g | 5.26 g | -36% |
| Glycine (conditionally essential) | 0.966 g | 2.51 g | -61% |
| Proline (conditionally essential) | 0.870 g | 1.96 g | -56% |
| Serine | 0.813 g | 1.36 g | -40% |
| Hydroxyproline | 0.145 g | 0.628 g | -77% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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 | 22.7 mg | 27.6 mg | -18% |
| Purine, guanine | 23.5 mg | 27.9 mg | -16% |
| Purine, hypoxanthine | 100 mg | 373 mg | -73% |
| Purine, uric acid | 0.800 mg | 0 mg | |
| Purine, xanthine | 17.7 mg | 0.300 mg | +5800% |
| Purines, total | 164 mg | 429 mg | -62% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw nutrition facts Pork, cured, bacon, cooked, baked nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-12 — Cobalamin +129% in Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw Zinc, Zn +100% in Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw Sodium, Na -97% in Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw Vitamin B-6 — Pyridoxine +83% in Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw
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