Pork vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, variety meats and by-products, spleen, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Pork 149
Beef 151
Protein (g)
Pork 28.2
Beef 11.7
Carbs (g)
Pork 0
Beef 1.48
Fat (g)
Pork 3.20
Beef 10.5
Fiber (g)
Pork 0
Beef 0
Quick answers
Which has more protein?
Pork, fresh, variety meats and by-products, spleen, cooked, braised — 28.2g vs 11.7g per 100g.
Which has fewer calories?
Pork, fresh, variety meats and by-products, spleen, cooked, braised — 149 vs 151 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, variety meats and by-products, spleen, cooked, braised 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 | Pork | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 149 kcal | 151 kcal | -1% |
| Macronutrients | |||
| Water | 66.7 g | 74.9 g | -11% |
| Protein | 28.2 g | 11.7 g | +142% |
| Total lipid (fat) | 3.20 g | 10.5 g | -70% |
| Carbohydrate, by difference | 0 g | 1.48 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.06 g | 2.39 g | -56% |
| Fatty acids, total monounsaturated | 0.860 g | 1.88 g | -54% |
| Fatty acids, total trans | — | 0.510 g | |
| Cholesterol | 504 mg | 3100 mg | -84% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 11.6 mg | 10.5 mg | +10% |
| Thiamin (Vitamin B1) | 0.139 mg | 0.069 mg | +101% |
| Riboflavin (Vitamin B2) | 0.258 mg | 0.217 mg | +19% |
| Niacin (Vitamin B3) | 5.94 mg | 3.62 mg | +64% |
| Pantothenic acid (Vitamin B5) | 0.892 mg | 1.21 mg | -26% |
| Vitamin B-6 — Pyridoxine | 0.060 mg | 0.143 mg | -58% |
| Biotin (Vitamin B7) | 4.00 ug | 5.00 ug | -20% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 491 mg | |
| Vitamin B-12 — Cobalamin | 2.76 ug | 10.1 ug | -73% |
| Vitamin A, RAE | 0 ug | 6.00 ug | -100% |
| Carotene, beta | — | 70.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 1.67 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 9.00 mg | +44% |
| Iron, Fe | 22.2 mg | 2.30 mg | +867% |
| Magnesium, Mg | 15.0 mg | 12.0 mg | +25% |
| Phosphorus, P | 283 mg | 335 mg | -16% |
| Potassium, K | 227 mg | 244 mg | -7% |
| Sodium, Na | 107 mg | 108 mg | -1% |
| Zinc, Zn | 3.54 mg | 1.09 mg | +225% |
| Copper, Cu | 0.133 mg | 0.230 mg | -42% |
| Manganese, Mn | 0.045 mg | 0.028 mg | +61% |
| Selenium, Se | 49.6 ug | 21.8 ug | +128% |
| Other Nutrients | |||
| Energy | 623 kj | 630 kj | -1% |
| Ash | 1.70 g | 1.46 g | +16% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 5.00 ug | -20% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 5.00 ug | -20% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 117 IU | -100% |
| 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) | — | 0.060 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 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) | — | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | — | 0.100 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 g | = |
| SFA 12:0 (Lauric acid) | 0.010 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.070 g | 0.029 g | +141% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.570 g | 0.974 g | -41% |
| SFA 17:0 (Margaric acid) | — | 0.032 g | |
| SFA 18:0 (Stearic acid) | 0.400 g | 1.30 g | -69% |
| SFA 20:0 (Arachidic acid) | — | 0.018 g | |
| SFA 22:0 (Behenic acid) | — | 0.035 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.120 g | 0.023 g | +422% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.730 g | 1.67 g | -56% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.193 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.230 g | 1.63 g | -86% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.230 g | 0.039 g | +490% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0 g | = |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 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 | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.355 g | -100% |
| 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 | 0.383 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.855 g | -100% |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.289 g | — | |
| Threonine (EAA) | 1.13 g | — | |
| Isoleucine (EAA, BCAA) | 1.26 g | — | |
| Leucine (EAA, BCAA) | 2.31 g | — | |
| Lysine (EAA) | 2.11 g | — | |
| Methionine (EAA) | 0.523 g | — | |
| Cystine (conditionally essential) | 0.361 g | — | |
| Phenylalanine (EAA) | 1.21 g | — | |
| Tyrosine (conditionally essential) | 0.790 g | — | |
| Valine (EAA, BCAA) | 1.53 g | — | |
| Arginine (conditionally essential) | 1.54 g | — | |
| Histidine (EAA) | 0.672 g | — | |
| Alanine | 1.82 g | — | |
| Aspartic acid | 2.48 g | — | |
| Glutamic acid | 3.24 g | — | |
| Glycine (conditionally essential) | 1.80 g | — | |
| Proline (conditionally essential) | 1.57 g | — | |
| Serine | 1.23 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Pork, fresh, variety meats and by-products, spleen, cooked, braised nutrition facts Beef, variety meats and by-products, brain, cooked, simmered nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +867% in Pork, fresh, variety meats and by-products, spleen, cooked, braised Zinc, Zn +225% in Pork, fresh, variety meats and by-products, spleen, cooked, braised Protein +142% in Pork, fresh, variety meats and by-products, spleen, cooked, braised Selenium, Se +128% in Pork, fresh, variety meats and by-products, spleen, cooked, braised
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