Raw Beef vs. Raw Pork
Nutrition comparison of Raw 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
raw beef
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and raw pork:
- Both raw pork and raw beef are high in calories, potassium, protein and saturated fat.
- Raw pork has more thiamin, however, raw beef contains more Vitamin B12.
- Raw pork has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and raw beef are high in calories. Raw beef has 26% more calories than raw pork - raw pork has 263 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to raw pork for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Raw Pork | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 74% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork and raw beef are high in protein. Raw pork has 18% more protein than raw beef - raw pork has 16.9g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Both raw pork and raw beef are high in saturated fat. Raw beef has 49% more saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
Raw pork has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Raw pork and raw beef contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and raw beef has 78mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than raw beef - raw pork has 0.7mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw pork and raw beef contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Vitamin D
Raw beef and raw pork contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Raw beef and raw pork contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Raw beef and raw pork contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, however, raw beef contains more Vitamin B12. Both raw beef and raw pork contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raw Beef | Raw Pork | |
|---|---|---|
| Thiamin | 0.044 MG | 0.732 MG |
| Riboflavin | 0.151 MG | 0.235 MG |
| Niacin | 3.382 MG | 4.338 MG |
| Pantothenic acid | 0.395 MG | 0.668 MG |
| Vitamin B6 | 0.278 MG | 0.383 MG |
| Folate | 9 UG | 5 UG |
| Vitamin B12 | 2.07 UG | 0.7 UG |
Minerals
calcium
Raw beef has 71% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
Raw beef has 86% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Both raw pork and raw beef are high in potassium. Raw pork has 32% more potassium than raw beef - raw pork has 287mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.07 G |
| Total | 0.084 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, raw pork has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Raw Pork | |
|---|---|---|
| other omega 6 | 0.035 G | 0.08 G |
| linoleic acid | 0.577 G | 1.67 G |
| Total | 0.612 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.
Raw Beef g
()
|
Daily Values (%) |
Raw Pork g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 raw beef contain more calories in 100 grams?Both raw pork and raw beef are high in calories. Raw beef has 30% more calories than raw pork - raw pork has 263 calories in 100g and raw beef has 332 calories.
Does raw pork or raw beef contain more potassium?
Both raw pork and raw beef are high in potassium. Raw pork has 30% more potassium than raw beef - raw pork has 287mg of potassium in 100 grams and raw beef has 218mg of potassium.