95% Lean Ground Beef (Raw)vsPork Loin (Raw)
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g 95% Lean Ground Beef (Raw) has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 20% fewer calories.
95% Lean Ground Beef (Raw) will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
95% Lean Ground Beef (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Pork Loin (Raw)
Relatively high in cholesterol at 65mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 109kcal5% | +28kcal |
| Protein | 21g43% | 21g42% | +0.40g |
| Total Fat | 5.0g6% | 2.2g3% | +2.8g |
| Saturated Fat | 2.2g11% | 0.70g3% | +1.5g |
| Trans Fat | 0.22g | <0.1g | +0.20g |
| Cholesterol | 62mg21% | 65mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 0mcg0% | +4.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.10mcg1% | 0.20mcg1% | <0.1mcg |
| Vitamin E | 0.17mg1% | 0.22mg1% | <0.1mg |
| Vitamin K | 0.30mcg0% | 0mcg0% | +0.30mcg |
| Vitamin B6 | 0.39mg23% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 2.2mcg93% | 0.51mcg21% | +1.7mcg |
| Folate | 5.0mcg1% | 0mcg0% | +5.0mcg |
| Thiamin (B1) | <0.1mg3% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 5.5mg34% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 53mg2% | +13mg |
| Calcium | 9.0mg1% | 5.0mg0% | +4.0mg |
| Iron | 2.4mg13% | 0.98mg5% | +1.4mg |
| Potassium | 346mg7% | 399mg8% | <0.1mg |
| Phosphorus | 198mg16% | 247mg20% | <0.1mg |
| Magnesium | 22mg5% | 27mg6% | <0.1mg |
| Zinc | 5.1mg46% | 1.9mg17% | +3.2mg |
| Copper | <0.1mg9% | <0.1mg10% | <0.1mg |
| Manganese | <0.1mg0% | <0.1mg1% | <0.1mg |
| Selenium | 17mcg32% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is moderately lower in calories than 95% Lean Ground Beef (Raw), containing 109 kcal compared to 137 kcal per 100g (26% fewer calories).
Protein: Both are similar in protein content, with 95% Lean Ground Beef (Raw) providing 21.4g and Pork Loin (Raw) providing 21g per 100g.
Fat: 95% Lean Ground Beef (Raw) has more fat (5g vs 2.17g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Pork Loin (Raw) has less saturated fat (0.698g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (95% Lean Ground Beef (Raw): 4mcg vs 0mcg), Vitamin K (95% Lean Ground Beef (Raw): 0.3mcg vs 0mcg), Folate (95% Lean Ground Beef (Raw): 5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Zinc (95% Lean Ground Beef (Raw): 5.09mg vs 1.89mg), Iron (95% Lean Ground Beef (Raw): 2.38mg vs 0.98mg), Calcium (95% Lean Ground Beef (Raw): 9mg vs 5mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Pork Loin (Raw)?
- 95% Lean Ground Beef (Raw) has more protein with 21.4g per 100g compared to 21g for Pork Loin (Raw).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 137 kcal.
- Is 95% Lean Ground Beef (Raw) or Pork Loin (Raw) healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Pork Loin (Raw) has 109 calories and 21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 5g.