Quick Answer
Lean beef (ground 93/7) has more protein and iron than pork, but costs more per pound. Pork tenderloin is one of the most underrated lean proteins — comparable to chicken breast in fat content at a lower price point. The "winner" depends entirely on the cut you choose.
Nutrition Comparison (per 100g)
| Nutrient | Ground Beef (93% lean) | Pork Tenderloin |
|---|---|---|
| Calories | 152 kcal | 120 kcal |
| Protein | 21.4 g | 22.2 g |
| Total Fat | 7 g | 3.5 g |
| Carbs | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sodium | 66 mg | 53 mg |
Cost Comparison
| Metric | Ground Beef (93% lean) | Pork Tenderloin |
|---|---|---|
| Avg. grocery price/lb | $6.49 | $4.49 |
| Price per 100g | $1.43 | $0.99 |
| Cost per gram of protein | $0.067 | $0.045 |
Pork tenderloin delivers protein about 33% cheaper than lean ground beef. If you compare fattier cuts (80/20 ground beef at $4.99/lb vs pork shoulder at $2.49/lb), pork is even more budget-friendly.
When to Choose Ground Beef (93% lean)
- You want higher iron and B12 content (beef has roughly 2x the iron of pork)
- You are making burgers, tacos, or dishes where ground meat texture matters
- You prefer the flavor profile and do not mind the price premium
When to Choose Pork Tenderloin
- You want a lean protein at a lower price point than chicken breast
- You are meal prepping and need versatility (tenderloin, chops, shoulder all prep differently)
- You are looking for sales — pork goes on deep discount more often than beef at most grocery stores
The Bottom Line
Pork tenderloin is the hidden gem for budget meal preppers — leaner than most people expect and cheaper than beef. Beef wins on micronutrients (iron, B12, zinc). Rotate both for nutritional variety and use whatever is on sale that week.
Plan your meals with both — try HowIEatHealthy freeData last updated: March 2026. Nutrition from USDA FoodData Central. Prices from real grocery store data.