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  6. Beef vs. Pork shoulder

Beef vs. Pork shoulder — In-Depth Nutrition Comparison

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What are the differences between Beef and Pork shoulder?

  • Beef is higher in Vitamin B12, Iron, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B2, and Zinc, yet Pork shoulder is higher in Vitamin B1, and Vitamin D.
  • Beef's daily need coverage for Vitamin B12 is 145% more.
  • Beef has 3 times more Iron than Pork shoulder. While Beef has 3.04mg of Iron, Pork shoulder has only 1.05mg.
  • The amount of Saturated Fat in Beef is lower.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, shoulder, whole, separable lean and fat, raw types in this article.

Infographic

Beef 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
Beef
6
:
4
Pork shoulder
Pork shoulder
Contains more Iron +189.5%
Contains more Phosphorus +42.3%
Contains more Potassium +16.6%
Contains less Sodium -16.9%
Contains more Zinc +37%
Contains more Copper +15.5%
Contains more Calcium +15.4%
Contains more Magnesium +28.6%
Contains more Manganese +22.2%
Equal in Selenium - 25.5
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
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 +189.5%
Contains more Phosphorus +42.3%
Contains more Potassium +16.6%
Contains less Sodium -16.9%
Contains more Zinc +37%
Contains more Copper +15.5%
Contains more Calcium +15.4%
Contains more Magnesium +28.6%
Contains more Manganese +22.2%
Equal in Selenium - 25.5

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
Beef
7
:
5
Pork shoulder
Pork shoulder
Contains more Vitamin E +31.6%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +92.2%
Contains more Folate +40%
Contains more Vitamin B12 +468.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +16.7%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +936.5%
Contains more Vitamin B5 +49.5%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
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 Vitamin E +31.6%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +92.2%
Contains more Folate +40%
Contains more Vitamin B12 +468.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +16.7%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +936.5%
Contains more Vitamin B5 +49.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
2
Pork shoulder
Pork shoulder
Contains more Protein +60.4%
Contains more Fats +175.1%
Contains more Other +305%
Equal in Water - 64.02
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 +60.4%
Contains more Fats +175.1%
Contains more Other +305%
Equal in Water - 64.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Pork shoulder
Pork shoulder
Contains less Saturated Fat -58.4%
Contains more Monounsaturated Fat +193%
Contains more Polyunsaturated fat +260.9%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains less Saturated Fat -58.4%
Contains more Monounsaturated Fat +193%
Contains more Polyunsaturated fat +260.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Pork shoulder Opinion
Protein 27.55g 17.18g Beef
Fats 6.54g 17.99g Pork shoulder
Calories 169kcal 236kcal Pork shoulder
Calcium 13mg 15mg Pork shoulder
Iron 3.04mg 1.05mg Beef
Magnesium 14mg 18mg Pork shoulder
Phosphorus 259mg 182mg Beef
Potassium 352mg 302mg Beef
Sodium 54mg 65mg Beef
Zinc 3.7mg 2.7mg Beef
Copper 0.097mg 0.084mg Beef
Manganese 0.009mg 0.011mg Pork shoulder
Selenium 25.4µg 25.5µg Pork shoulder
Vitamin A 6IU 7IU Pork shoulder
Vitamin A RAE 2µg 2µg
Vitamin E 0.25mg 0.19mg Beef
Vitamin D 3IU 70IU Pork shoulder
Vitamin D 0.1µg 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.074mg 0.767mg Pork shoulder
Vitamin B2 0.4mg 0.275mg Beef
Vitamin B3 5.76mg 3.833mg Beef
Vitamin B5 0.481mg 0.719mg Pork shoulder
Vitamin B6 0.669mg 0.348mg Beef
Folate 7µg 5µg Beef
Vitamin B12 4.21µg 0.74µg Beef
Vitamin K 1.6µg 0µg Beef
Tryptophan 0.359mg 0.208mg Beef
Threonine 1.534mg 0.768mg Beef
Isoleucine 1.52mg 0.781mg Beef
Leucine 2.833mg 1.36mg Beef
Lysine 3.178mg 1.531mg Beef
Methionine 0.871mg 0.441mg Beef
Phenylalanine 1.299mg 0.681mg Beef
Valine 1.603mg 0.921mg Beef
Histidine 1.244mg 0.656mg Beef
Cholesterol 85mg 71mg Pork shoulder
Trans Fat 0.375g Pork shoulder
Saturated Fat 2.595g 6.24g Beef
Omega-3 - DHA 0.002g 0g Beef
Omega-3 - EPA 0.002g 0g Beef
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 8.01g Pork shoulder
Polyunsaturated fat 0.532g 1.92g Pork shoulder
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef 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
79%
Beef
50%
Pork shoulder
Minerals Daily Need Coverage Score
55%
Beef
41%
Pork shoulder

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 3.645g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.