Beef vs Pork
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, variety meats and by-products, kidneys, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 99
Pork 548
Protein (g)
Beef 17.4
Pork 35.7
Carbs (g)
Beef 0.290
Pork 1.35
Fat (g)
Beef 3.09
Pork 43.3
Fiber (g)
Beef 0
Pork 0
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, baked — 35.7g vs 17.4g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, kidneys, raw — 99 vs 548 kcal per 100g.
Which is more nutrient-dense?
Beef, variety meats and by-products, kidneys, raw 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 | 99 kcal | 548 kcal | -82% |
| Macronutrients | |||
| Water | 77.9 g | 12.5 g | +522% |
| Protein | 17.4 g | 35.7 g | -51% |
| Total lipid (fat) | 3.09 g | 43.3 g | -93% |
| Carbohydrate, by difference | 0.290 g | 1.35 g | -79% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.868 g | 14.2 g | -94% |
| Fatty acids, total monounsaturated | 0.586 g | 19.1 g | -97% |
| Fatty acids, total trans | 0.100 g | 0 g | |
| Cholesterol | 411 mg | 107 mg | +284% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.40 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.357 mg | 0.348 mg | +3% |
| Riboflavin (Vitamin B2) | 2.84 mg | 0.251 mg | +1031% |
| Niacin (Vitamin B3) | 8.03 mg | 10.6 mg | -24% |
| Pantothenic acid (Vitamin B5) | 3.97 mg | 1.03 mg | +284% |
| Vitamin B-6 — Pyridoxine | 0.665 mg | 0.309 mg | +115% |
| Biotin (Vitamin B7) | 98.0 ug | 2.00 ug | +4800% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 119 mg | |
| Vitamin B-12 — Cobalamin | 27.5 ug | 1.16 ug | +2271% |
| Vitamin A, RAE | 419 ug | 11.0 ug | +3709% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.220 mg | 0.320 mg | -31% |
| Vitamin D (D2 + D3) | 1.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 10.0 mg | +30% |
| Iron, Fe | 4.60 mg | 1.49 mg | +209% |
| Magnesium, Mg | 17.0 mg | 30.0 mg | -43% |
| Phosphorus, P | 257 mg | 506 mg | -49% |
| Potassium, K | 262 mg | 539 mg | -51% |
| Sodium, Na | 182 mg | 2193 mg | -92% |
| Zinc, Zn | 1.92 mg | 3.36 mg | -43% |
| Copper, Cu | 0.426 mg | 0.182 mg | +134% |
| Manganese, Mn | 0.142 mg | 0.022 mg | +545% |
| Selenium, Se | 141 ug | 59.0 ug | +139% |
| Other Nutrients | |||
| Energy | 413 kj | 2293 kj | -82% |
| Ash | 1.33 g | 7.12 g | -81% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 98.0 ug | 2.00 ug | +4800% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 98.0 ug | 2.00 ug | +4800% |
| Betaine | — | 3.40 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 419 ug | 11.0 ug | +3709% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1397 IU | 37.0 IU | +3676% |
| Beta-cryptoxanthin (Provitamin A) | 20.0 ug | 0 ug | |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | 0.070 mg | -71% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 45.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.10 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.100 ug | -100% |
| 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) | 0.021 g | 0.551 g | -96% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.393 g | 9.03 g | -96% |
| SFA 17:0 (Margaric acid) | 0.023 g | 0.107 g | -79% |
| SFA 18:0 (Stearic acid) | 0.374 g | 4.41 g | -92% |
| SFA 20:0 (Arachidic acid) | 0.012 g | 0.081 g | -85% |
| SFA 22:0 (Behenic acid) | 0.035 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.039 g | 1.24 g | -97% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.061 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.535 g | 17.4 g | -97% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | 0.329 g | -96% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.545 g | 4.86 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.292 g | 4.09 g | -93% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 4.09 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.210 g | -94% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.007 g | 0.210 g | -97% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.006 g | 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) | 0.012 g | 0.199 g | -94% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.228 g | 0.152 g | +50% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 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 | = |
| 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 | 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 | 42.0 mg | 27.6 mg | +52% |
| Purine, guanine | 47.0 mg | 27.9 mg | +68% |
| Purine, hypoxanthine | 63.0 mg | 373 mg | -83% |
| Purine, uric acid | — | 0 mg | |
| Purine, xanthine | 61.0 mg | 0.300 mg | +20233% |
| Purines, total | 213 mg | 429 mg | -50% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, variety meats and by-products, kidneys, raw nutrition facts Pork, cured, bacon, cooked, baked nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +4800% in Beef, variety meats and by-products, kidneys, raw Vitamin A, RAE +3709% in Beef, variety meats and by-products, kidneys, raw Vitamin B-12 — Cobalamin +2271% in Beef, variety meats and by-products, kidneys, raw Riboflavin (Vitamin B2) +1031% in Beef, variety meats and by-products, kidneys, raw
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.