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Beef Mince vs Pork Tenderloin: Calories Compared
Pork Tenderloin is lower in calories (109 vs 254 per 100g). Beef Mince has 17.2g protein per 100g versus 20.9g in Pork Tenderloin.
Per typical serving, Beef Mince provides 254 kcal (based on a 100g portion) versus Pork Tenderloin at 109 kcal (100g). The average adult needs around 2,000 calories per day, so beef mince contributes 12.7% and pork tenderloin contributes 5.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Beef Mince | Pork Tenderloin |
|---|---|---|
| Calories | 254 kcal | 109 kcal |
| Protein | 17.2g | 20.9g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 20g | 2.2g |
| of which Saturates | 7.6g | 0.7g |
| Fibre | 0g | 0g |
| Sodium | 66mg | 53mg |
| Potassium | 270mg | 399mg |
| Calcium | 18mg | 5mg |
| Iron | 1.9mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 4µg | 0µg |
| Selenium | 15µg | 31µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Beef Mince has more (254kcal vs 109kcal per 100g) — a difference of 145kcal. Pork Tenderloin is the lower-calories option if that is your priority.
- Protein: Pork Tenderloin has more (20.9g vs 17.2g per 100g) — a difference of 3.7g. Pork Tenderloin is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Beef Mince has more (20g vs 2.2g per 100g) — a difference of 17.8g. Pork Tenderloin is the lower-fat option if that is your priority.
- Saturated fat: Beef Mince has more (7.6g vs 0.7g per 100g) — a difference of 6.9g. Pork Tenderloin is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Beef Mince has more (66mg vs 53mg per 100g) — a difference of 13mg. Pork Tenderloin is the lower-sodium option if that is your priority.
- Potassium: Pork Tenderloin has more (399mg vs 270mg per 100g) — a difference of 129mg. Pork Tenderloin is the stronger source of potassium here.
- Calcium: Beef Mince has more (18mg vs 5mg per 100g) — a difference of 13mg. Beef Mince is the stronger source of calcium here.
- Iron: Beef Mince has more (2mg vs 1mg per 100g) — a difference of 1mg. Beef Mince is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Beef Mince has more (4µg vs 0µg per 100g) — a difference of 4µg. Beef Mince is the stronger source of vitamin A here.
- Selenium: Pork Tenderloin has more (31µg vs 15µg per 100g) — a difference of 16µg. Pork Tenderloin is the stronger source of selenium here.
- Riboflavin (b2): Pork Tenderloin has more (0mg vs 0mg per 100g) — a difference of 0mg. Pork Tenderloin is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Beef Mince | % DV | Pork Tenderloin | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Pork Tenderloin is the lower-calorie option at 109 kcal per 100g. If you need more protein, Pork Tenderloin provides more at 20.9g per 100g. For lower carbohydrates, Beef Mince has fewer carbs at 0g per 100g.
Both beef mince and pork tenderloin can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Beef Mince or Pork Tenderloin?
Beef Mince has 254 calories per 100g while Pork Tenderloin has 109 calories per 100g. Beef Mince is higher in calories by 145 kcal per 100g.
Which has more protein, Beef Mince or Pork Tenderloin?
Beef Mince contains 17.2g of protein per 100g. Pork Tenderloin contains 20.9g of protein per 100g. Pork Tenderloin has more protein.
Is Beef Mince healthier than Pork Tenderloin?
Beef Mince has 254 kcal, 17.2g protein, 0g carbs and 20g fat per 100g. Pork Tenderloin has 109 kcal, 20.9g protein, 0g carbs and 2.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Beef Mince or Pork Tenderloin?
Beef Mince contains 0g of fibre per 100g, and Pork Tenderloin contains 0g per 100g. Beef Mince has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Beef Mince vs Pork Tenderloin?
A typical 100g serving of beef mince (100g) is around 254 calories. A typical 100g serving of pork tenderloin (100g) is around 109 calories — a difference of 145 kcal per serving in favour of pork tenderloin.
Can I substitute Beef Mince for Pork Tenderloin in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).