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  6. Flank steak vs. Pork shoulder

Flank steak vs. Pork shoulder — In-Depth Nutrition Comparison

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How are Flank steak and Pork shoulder different?

  • Flank steak is richer in Vitamin B12, Vitamin B3, Zinc, Vitamin B6, Iron, Choline, and Selenium, while Pork shoulder is higher in Vitamin B1, and Vitamin B2.
  • Pork shoulder covers your daily need of Vitamin B1 58% more than Flank steak.
  • Flank steak contains 2 times more Vitamin B12 than Pork shoulder. Flank steak contains 1.63µg of Vitamin B12, while Pork shoulder contains 0.74µg.
  • Flank steak is lower in Saturated Fat.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, shoulder, whole, separable lean and fat, raw types were used in this article.

Infographic

Flank steak 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.
Flank steak
Flank steak
8
:
2
Pork shoulder
Pork shoulder
Contains more Calcium +33.3%
Contains more Iron +65.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +15.4%
Contains more Potassium +12.3%
Contains less Sodium -13.8%
Contains more Zinc +81.5%
Contains more Selenium +15.3%
Contains more Manganese +22.2%
Equal in Copper - 0.084
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Calcium +33.3%
Contains more Iron +65.7%
Contains more Magnesium +27.8%
Contains more Phosphorus +15.4%
Contains more Potassium +12.3%
Contains less Sodium -13.8%
Contains more Zinc +81.5%
Contains more Selenium +15.3%
Contains more Manganese +22.2%
Equal in Copper - 0.084

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.
Flank steak
Flank steak
6
:
6
Pork shoulder
Pork shoulder
Contains more Vitamin E +100%
Contains more Vitamin B3 +92.1%
Contains more Vitamin B6 +66.4%
Contains more Folate +80%
Contains more Vitamin B12 +120.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +922.7%
Contains more Vitamin B2 +106.8%
Contains more Vitamin B5 +31.9%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 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 +100%
Contains more Vitamin B3 +92.1%
Contains more Vitamin B6 +66.4%
Contains more Folate +80%
Contains more Vitamin B12 +120.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +922.7%
Contains more Vitamin B2 +106.8%
Contains more Vitamin B5 +31.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
2
Pork shoulder
Pork shoulder
Contains more Protein +61%
Contains more Fats +118.6%
Equal in Water - 64.02
Equal in Other - 0.81
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +61%
Contains more Fats +118.6%
Equal in Water - 64.02
Equal in Other - 0.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Pork shoulder
Pork shoulder
Contains less Saturated Fat -45.6%
Contains more Monounsaturated Fat +141.5%
Contains more Polyunsaturated fat +496.3%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 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 -45.6%
Contains more Monounsaturated Fat +141.5%
Contains more Polyunsaturated fat +496.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Pork shoulder Opinion
Protein 27.66g 17.18g Flank steak
Fats 8.23g 17.99g Pork shoulder
Calories 192kcal 236kcal Pork shoulder
Calcium 20mg 15mg Flank steak
Iron 1.74mg 1.05mg Flank steak
Magnesium 23mg 18mg Flank steak
Phosphorus 210mg 182mg Flank steak
Potassium 339mg 302mg Flank steak
Sodium 56mg 65mg Flank steak
Zinc 4.9mg 2.7mg Flank steak
Copper 0.082mg 0.084mg Pork shoulder
Manganese 0.009mg 0.011mg Pork shoulder
Selenium 29.4µg 25.5µg Flank steak
Vitamin A 0IU 7IU Pork shoulder
Vitamin A RAE 0µg 2µg Pork shoulder
Vitamin E 0.38mg 0.19mg Flank steak
Vitamin D 70IU Pork shoulder
Vitamin D 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.075mg 0.767mg Pork shoulder
Vitamin B2 0.133mg 0.275mg Pork shoulder
Vitamin B3 7.363mg 3.833mg Flank steak
Vitamin B5 0.545mg 0.719mg Pork shoulder
Vitamin B6 0.579mg 0.348mg Flank steak
Folate 9µg 5µg Flank steak
Vitamin B12 1.63µg 0.74µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.208mg Pork shoulder
Threonine 1.105mg 0.768mg Flank steak
Isoleucine 1.259mg 0.781mg Flank steak
Leucine 2.201mg 1.36mg Flank steak
Lysine 2.338mg 1.531mg Flank steak
Methionine 0.72mg 0.441mg Flank steak
Phenylalanine 1.093mg 0.681mg Flank steak
Valine 1.372mg 0.921mg Flank steak
Histidine 0.883mg 0.656mg Flank steak
Cholesterol 79mg 71mg Pork shoulder
Saturated Fat 3.395g 6.24g Flank steak
Monounsaturated Fat 3.317g 8.01g Pork shoulder
Polyunsaturated fat 0.322g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak 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
48%
Flank steak
50%
Pork shoulder
Minerals Daily Need Coverage Score
54%
Flank steak
41%
Pork shoulder

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.845g)
Which food is richer in minerals?
Flank steak
Flank steak 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 ($)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.