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  6. Beef tenderloin vs. Pork shoulder

Beef tenderloin vs. Pork shoulder — In-Depth Nutrition Comparison

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How are Beef tenderloin and Pork shoulder different?

  • Beef tenderloin is higher in Vitamin B12, Iron, Zinc, and Choline, however, Pork shoulder is richer in Vitamin B1, Vitamin B5, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Beef tenderloin is 72% higher.
  • Beef tenderloin contains 3 times more Iron than Pork shoulder. While Beef tenderloin contains 3.11mg of Iron, Pork shoulder contains only 1.05mg.
  • Pork shoulder has less Saturated Fat.

Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pork, fresh, shoulder, whole, separable lean and fat, raw are the varieties used in this article.

Infographic

Beef tenderloin vs Pork shoulder infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef tenderloin
Beef tenderloin
8
:
2
Pork shoulder
Pork shoulder
Contains more Iron +196.2%
Contains more Magnesium +22.2%
Contains more Phosphorus +11.5%
Contains less Sodium -12.3%
Contains more Zinc +49.3%
Contains more Copper +46.4%
Contains more Manganese +27.3%
Contains more Calcium +66.7%
Contains more Selenium +11.4%
Equal in Potassium - 302
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Iron +196.2%
Contains more Magnesium +22.2%
Contains more Phosphorus +11.5%
Contains less Sodium -12.3%
Contains more Zinc +49.3%
Contains more Copper +46.4%
Contains more Manganese +27.3%
Contains more Calcium +66.7%
Contains more Selenium +11.4%
Equal in Potassium - 302

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef tenderloin
Beef tenderloin
2
:
10
Pork shoulder
Pork shoulder
Contains more Folate +60%
Contains more Vitamin B12 +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +752.2%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +187.6%
Contains more Vitamin B6 +39.2%
Equal in Vitamin B2 - 0.275
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Pork shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 0%
Contains more Folate +60%
Contains more Vitamin B12 +232.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +752.2%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +187.6%
Contains more Vitamin B6 +39.2%
Equal in Vitamin B2 - 0.275

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
1
Pork shoulder
Pork shoulder
Contains more Protein +39.1%
Contains more Fats +36.7%
Contains more Other +286.4%
Contains more Water +32.4%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more Protein +39.1%
Contains more Fats +36.7%
Contains more Other +286.4%
Contains more Water +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
1
:
2
Pork shoulder
Pork shoulder
Contains more Monounsaturated Fat +28.2%
Contains less Saturated Fat -35.8%
Contains more Polyunsaturated fat +92%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains more Monounsaturated Fat +28.2%
Contains less Saturated Fat -35.8%
Contains more Polyunsaturated fat +92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Pork shoulder
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pork shoulder Opinion
Protein 23.9g 17.18g Beef tenderloin
Fats 24.6g 17.99g Beef tenderloin
Calories 324kcal 236kcal Beef tenderloin
Calcium 9mg 15mg Pork shoulder
Iron 3.11mg 1.05mg Beef tenderloin
Magnesium 22mg 18mg Beef tenderloin
Phosphorus 203mg 182mg Beef tenderloin
Potassium 331mg 302mg Beef tenderloin
Sodium 57mg 65mg Beef tenderloin
Zinc 4.03mg 2.7mg Beef tenderloin
Copper 0.123mg 0.084mg Beef tenderloin
Manganese 0.014mg 0.011mg Beef tenderloin
Selenium 22.9µg 25.5µg Pork shoulder
Vitamin A 0IU 7IU Pork shoulder
Vitamin A RAE 0µg 2µg Pork shoulder
Vitamin E 0.19mg Pork shoulder
Vitamin D 70IU Pork shoulder
Vitamin D 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.09mg 0.767mg Pork shoulder
Vitamin B2 0.26mg 0.275mg Pork shoulder
Vitamin B3 3mg 3.833mg Pork shoulder
Vitamin B5 0.25mg 0.719mg Pork shoulder
Vitamin B6 0.25mg 0.348mg Pork shoulder
Folate 8µg 5µg Beef tenderloin
Vitamin B12 2.46µg 0.74µg Beef tenderloin
Tryptophan 0.268mg 0.208mg Beef tenderloin
Threonine 1.044mg 0.768mg Beef tenderloin
Isoleucine 1.075mg 0.781mg Beef tenderloin
Leucine 1.889mg 1.36mg Beef tenderloin
Lysine 1.989mg 1.531mg Beef tenderloin
Methionine 0.612mg 0.441mg Beef tenderloin
Phenylalanine 0.933mg 0.681mg Beef tenderloin
Valine 1.163mg 0.921mg Beef tenderloin
Histidine 0.818mg 0.656mg Beef tenderloin
Cholesterol 85mg 71mg Pork shoulder
Saturated Fat 9.72g 6.24g Pork shoulder
Monounsaturated Fat 10.27g 8.01g Beef tenderloin
Polyunsaturated fat 1g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Pork shoulder
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Beef tenderloin
50%
Pork shoulder
Minerals Daily Need Coverage Score
54%
Beef tenderloin
41%
Pork shoulder

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Pork shoulder
Pork shoulder is lower in Saturated Fat (difference - 3.48g)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.