Is Eating One Meat Better Than Another
Variety is key. Eating a variety of meats, poultry and fish, prepared in different ways, is what makes eating positive and pleasurable. Eating a variety of meats also helps promote an adequate intake of various essential nutrients from the meat and alternative food group.
Different meats, poultry or fish may be somewhat higher or lower in calories, protein, fat, vitamins or minerals than others, but all can be part of a healthy eating plan.
| How Does Pork Compare? | ||||
|---|---|---|---|---|
| Pork Tenderloin | Chicken Breast | Beef Tenderloin | Salmon Chinook (spring) | |
| Energy | 162 | 147 | 211 | 231 |
| Protein | 30 | 30 | 28 | 26 |
| Total Fat | 3.6 | 2.1 | 10 | 13 |
| Polyunsaturated | 0.3 | 0.5 | 0.5 | 2.7 |
| Monounsaturated | 1.4 | 0.8 | 4.0 | 5.7 |
| Saturated | 1.2 | 0.6 | 3.9 | 3.2 |
| Cholesterol (mg) | 68 | 75 | 68 | 85 |
| Carbohydrate (g) | 0 | 0 | 0 | 0 |
| % Recommended Daily Intake* | ||||
| Iron | 8% | 6% | 21% | 5% |
| Phosphorous | 37% | 31% | 34% | 53% |
| Magnesium | 9% | 7% | 8% | 38% |
| Zinc | 33% | 10% | 60% | 7% |
| Vitamin B6 | 32% | 42% | 22% | 35% |
| Vitamin B12 | 23% | 13% | 113% | 120% |
| Riboflavin | 35% | 8% | 28% | 14% |
| Niacin | 34% | 75% | 0% | 72% |
| Thiamin | 85% | 5% | 9% | 4% |
*The Recommended Daily Intake is based on a female 25-49 years of age. All based on a 100 gram serving of roasted meat/poultry, trimmed or skinless Nutrient Information from the Canadian Nutrient File, 2001