Beef and pork are both classified as red meat, pork industry commercials notwithstanding. Compared with chicken or fish, pork provides a similar amount of protein but more total and saturated fat and slightly more calories per ounce. Like any red meat, evidence about pork intake and diabetes has suggested a possible negative impact of pork on glucose and insulin metabolism.
But when facing off against beef, pork emerges as a clear health and nutritional winner. Pork is lower in saturated fats, lower in cholesterol and lower in sodium, although the difference is not large. Pork is also lower in calories and overall fats. And the protein quality of pork is also higher, because the quantity of all amino acids is higher.
Pork is considerably richer in Vitamin B1 and somewhat richer in B2 and E. Vitamin D is completely absent from Beef while Pork has 13% of daily value in just 100 grams. On the other hand Beef is significantly higher in Vitamin B1. Beef is radically higher in iron, copper, manganese and zinc while pork is slightly better in magnesium, potassium, phosphorus, and choline. Overall, pork has less cholesterol than beef, although this can vary a lot depending on the cut. Most or all of the fat on a pork chop is on the outside, which can easily be trimmed off, leaving behind a lean piece of protein. Even better is pork tenderloin, which has no fat anywhere and has been found to be leaner than turkey.
It is important to keep in mind that this comparison is between fresh pork and fresh beef, not processed products like bacon, lunch-meats and sausages. Intake of processed meats of any kind is strongly linked to an increased risk for cancer, heart disease and diabetes.
The bottom line: For health-conscious carnivores, lean cuts of pork are a smart alternative to beef.
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