Beef vs. Raw Pork
Nutrition comparison of Cooked Beef and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and raw pork:
- Both raw pork and beef are high in calories, potassium, protein and saturated fat.
- Beef is a great source of iron.
- Raw pork has more thiamin, however, beef contains more folate and Vitamin B12.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and beef are high in calories. Raw pork is very similar to raw pork for calories - raw pork has 263 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is heavier in protein, lighter in fat and similar to raw pork for carbs. Beef has a macronutrient ratio of 38:0:62 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Raw Pork | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 74% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork and beef are high in protein. Beef has 50% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Both raw pork and beef are high in saturated fat. Raw pork has a little more saturated fat (7%) than beef by weight - raw pork has 7.9g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Raw pork has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Raw pork and beef contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and beef has 88mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than beef - raw pork has 0.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Raw pork and beef contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.
Vitamin D
Beef and raw pork contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Beef and raw pork contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Beef and raw pork contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, however, beef contains more folate and Vitamin B12. Both beef and raw pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beef | Raw Pork | |
|---|---|---|
| Thiamin | 0.051 MG | 0.732 MG |
| Riboflavin | 0.176 MG | 0.235 MG |
| Niacin | 4.537 MG | 4.338 MG |
| Pantothenic acid | 0.658 MG | 0.668 MG |
| Vitamin B6 | 0.336 MG | 0.383 MG |
| Folate | 11 UG | 5 UG |
| Vitamin B12 | 2.9 UG | 0.7 UG |
Minerals
calcium
Beef has 150% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Beef is a great source of iron and it has 156% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both raw pork and beef are high in potassium. Raw pork has a little more potassium (4%) than beef by weight - raw pork has 287mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Beef | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.07 G |
| Total | 0.056 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, raw pork has more linoleic acid than beef per 100 grams.
| Beef | Raw Pork | |
|---|---|---|
| other omega 6 | 0.047 G | 0.08 G |
| linoleic acid | 0.39 G | 1.67 G |
| Total | 0.437 G | 1.75 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.
Cooked Beef g
()
|
Daily Values (%) |
Raw 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 raw pork or beef contain more calories in 100 grams?Both raw pork and beef are high in calories. Raw pork is quite similar to raw pork for calories - raw pork has 263 calories in 100g and beef has 277 calories.
Is raw pork or beef better for protein?
Both raw pork and beef are high in protein. Beef has 50% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and beef has 25.4g of protein.
Does raw pork or beef contain more potassium?
Both raw pork and beef are high in potassium. Raw pork has a little more potassium ( 0%) than beef by weight - raw pork has 287mg of potassium in 100 grams and beef has 275mg of potassium.