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Is Pork better than Beef? Compare their nutritional content

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Meat is a great source of protein as well as other nutrients. To compare pork and beef to determine which meat is the best, remember that both have higher levels of saturated fat than other animal products. When you can, choose leaner cuts of red meat.

The Dietary Guidelines for Americans recommends that most Americans consume 5 1/2 ounces (156g) of protein-rich foods daily. This includes animal proteins such as pork, chicken, and beef. It also covers a variety of foods like eggs, fish, shellfish and legumes.

Both pork and beef are classified as red meat. Red meat is generally considered less healthy than other animal products like chicken or fish. Because meats such as pork and beef have higher levels of saturated fat, which can increase your cholesterol and be harmful to your heart health.

Avoid products with variable amounts of fat like ground beef and ground pork. According to the American Heart Association, these products are considered lean if they contain less than 15 percent of fat.

Fat in Pork vs. Beef

There are many common cuts for beef and pork. Both the leaner and more expensive cuts have words such as sirloin or loin in their names. Rib-eye and pork belly are the two fattiest cuts. Always verify the nutritional facts before you buy. Some loin cuts like pork chops can be high in fat.

The USDA estimates that 100g (3.5 ounces), of a fatty cut beef such as rib eye steak has approximately 244 calories, 18.9g of protein, and 18.7g of fat (8.3g are saturated). The same-sized sirloin steak, however, has only 129 calories, 21.3g of protein, and 4.2g of fat (1.5g are saturated).

Pork chops, on the other hand, can be either fatty or lean. USDA estimates that 100 grams of fatty pork chops contain 255 calories, 26.5g protein, 15.7g fat, and 4.5g saturated. Comparatively, 100g of lean pork chops have 195 calories, 31g protein, and 6.9g of fat (2.3g are saturated).

To determine which product has the lowest unhealthy fats, you might compare and test lean pork to beef. However, fattier pork cuts have less saturated fat than fatty beef cuts. Even though pork has higher fat content, it might still be healthier. Because pork is more likely to have healthy fats like polyunsaturated oils, than beef, this can be a problem.

This is not always true, so make sure to verify the nutritional facts of your meat products. According to the Mayo Clinic, cows’ diets can have an impact on the amount of fat in beef. These animals are more likely to be fed grass-fed beef and have higher amounts of unsaturated healthy fats, such as omega fatty acids, and lower total fat.

Pork vs. Beef Nutrition Facts

Comparing only lean meats to beef will show that both are high in nutrients and low in carbohydrates.

Although sirloin may have less fat than pork chops, overall, they have more nutrients. Pork chops have 30 percent more selenium than sirloin steak. This is not true for all essential vitamins and minerals. Iron is abundant in steak, but only 4 percent per 100g of pork chops has iron.

Cooking Healthier Meat Products

No matter if you are cooking pork, chicken, or beef, how you cook it can make a big difference in its nutritional value and health benefits. Avoid deep-frying food, such as fried chicken and fried ground pork. This can increase the unhealthy fat content. Instead, the American Heart Association recommends using cooking techniques such as baking, broiling and roasting.

The study also showed that cooked pork products have lower AGEs than those made from cooked beef. Comparing chicken, pork and beef, however, the AGEs found in chicken products are the lowest of any meat products.

 

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