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Ground beef vs. Pork shoulder — In-Depth Nutrition Comparison

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A recap on differences between Ground beef and Pork shoulder

  • Ground beef has more Vitamin B12, Zinc, and Iron, however, Pork shoulder is higher in Vitamin B1, Selenium, Vitamin D, and Vitamin B2.
  • Ground beef covers your daily Vitamin B12 needs 73% more than Pork shoulder.
  • Pork shoulder contains 2 times less Zinc than Ground beef. Ground beef contains 5.84mg of Zinc, while Pork shoulder contains 2.7mg.
  • Pork shoulder has less Cholesterol.

Food varieties used in this article are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Pork, fresh, shoulder, whole, separable lean and fat, raw.

Infographic

Ground beef vs Pork shoulder infographic
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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.
Contains more Calcium +120%
Contains more Iron +116.2%
Contains more Zinc +116.3%
Contains more Potassium +25.3%
Contains less Sodium -11%
Contains more Manganese +22.2%
Contains more Selenium +33.5%
Equal in Magnesium - 18
Equal in Phosphorus - 182
Equal in Copper - 0.084
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 86% 13% 72% 22% 10% 160% 27% 2% 105%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Calcium +120%
Contains more Iron +116.2%
Contains more Zinc +116.3%
Contains more Potassium +25.3%
Contains less Sodium -11%
Contains more Manganese +22.2%
Contains more Selenium +33.5%
Equal in Magnesium - 18
Equal in Phosphorus - 182
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.
:
Contains more Vitamin A +28.6%
Contains more Folate +40%
Contains more Vitamin B12 +236.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1403.9%
Contains more Vitamin B2 +60.8%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +11.9%
Equal in Vitamin B3 - 3.833
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
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 A +28.6%
Contains more Folate +40%
Contains more Vitamin B12 +236.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1403.9%
Contains more Vitamin B2 +60.8%
Contains more Vitamin B5 +40.4%
Contains more Vitamin B6 +11.9%
Equal in Vitamin B3 - 3.833

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.9%
Contains more Other +195.1%
Contains more Fats +17%
Equal in Water - 64.02
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
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 +38.9%
Contains more Other +195.1%
Contains more Fats +17%
Equal in Water - 64.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +370.6%
Equal in Saturated Fat - 6.24
Equal in Monounsaturated Fat - 8.01
44% 53% 3%
Saturated Fat: 6.073 g
Monounsaturated Fat: 7.322 g
Polyunsaturated fat: 0.408 g
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains more Polyunsaturated fat +370.6%
Equal in Saturated Fat - 6.24
Equal in Monounsaturated Fat - 8.01

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ground beef Pork shoulder Opinion
Protein 23.87g 17.18g Ground beef
Fats 15.37g 17.99g Pork shoulder
Calories 241kcal 236kcal Ground beef
Calcium 33mg 15mg Ground beef
Iron 2.27mg 1.05mg Ground beef
Magnesium 17mg 18mg Pork shoulder
Phosphorus 166mg 182mg Pork shoulder
Potassium 241mg 302mg Pork shoulder
Sodium 73mg 65mg Pork shoulder
Zinc 5.84mg 2.7mg Ground beef
Copper 0.079mg 0.084mg Pork shoulder
Manganese 0.009mg 0.011mg Pork shoulder
Selenium 19.1µg 25.5µg Pork shoulder
Vitamin A 9IU 7IU Ground beef
Vitamin A RAE 3µg 2µg Ground beef
Vitamin E 0.12mg 0.19mg Pork shoulder
Vitamin D 2IU 70IU Pork shoulder
Vitamin D 0µg 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.051mg 0.767mg Pork shoulder
Vitamin B2 0.171mg 0.275mg Pork shoulder
Vitamin B3 4.026mg 3.833mg Ground beef
Vitamin B5 0.512mg 0.719mg Pork shoulder
Vitamin B6 0.311mg 0.348mg Pork shoulder
Folate 7µg 5µg Ground beef
Vitamin B12 2.49µg 0.74µg Ground beef
Vitamin K 2.9µg 0µg Ground beef
Tryptophan 0.121mg 0.208mg Pork shoulder
Threonine 0.923mg 0.768mg Ground beef
Isoleucine 1.055mg 0.781mg Ground beef
Leucine 1.861mg 1.36mg Ground beef
Lysine 1.976mg 1.531mg Ground beef
Methionine 0.614mg 0.441mg Ground beef
Phenylalanine 0.931mg 0.681mg Ground beef
Valine 1.172mg 0.921mg Ground beef
Histidine 0.775mg 0.656mg Ground beef
Cholesterol 88mg 71mg Pork shoulder
Trans Fat 1.173g Pork shoulder
Saturated Fat 6.073g 6.24g Ground beef
Monounsaturated Fat 7.322g 8.01g Pork shoulder
Polyunsaturated fat 0.408g 1.92g Pork shoulder
Omega-6 - Gamma-linoleic acid 0.008g Ground beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground 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
46%
Ground beef
50%
Pork shoulder
Minerals Daily Need Coverage Score
50%
Ground beef
41%
Pork shoulder

Comparison summary

Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 17mg)
Which food is cheaper?
Pork shoulder
Pork shoulder is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Ground beef
Ground beef is lower in Saturated Fat (difference - 0.167g)
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 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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.