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  6. Pork shoulder vs. Beef tenderloin

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

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How are Pork shoulder and Beef tenderloin different?

  • Pork shoulder is higher in Vitamin B1, Vitamin B5, Vitamin B6, and Vitamin B3, however, Beef tenderloin is richer in Vitamin B12, Iron, Zinc, and Choline.
  • Daily need coverage for Vitamin B12 from Beef tenderloin is 72% higher.
  • Pork shoulder contains 9 times more Vitamin B1 than Beef tenderloin. While Pork shoulder contains 0.767mg of Vitamin B1, Beef tenderloin contains only 0.09mg.
  • Pork shoulder has less Saturated Fat.

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

Infographic

Pork shoulder vs Beef tenderloin 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.
Pork shoulder
Pork shoulder
2
:
8
Beef tenderloin
Beef tenderloin
Contains more Calcium +66.7%
Contains more Selenium +11.4%
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%
Equal in Potassium - 331
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Calcium +66.7%
Contains more Selenium +11.4%
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%
Equal in Potassium - 331

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.
Pork shoulder
Pork shoulder
10
:
2
Beef tenderloin
Beef tenderloin
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%
Contains more Folate +60%
Contains more Vitamin B12 +232.4%
Equal in Vitamin B2 - 0.26
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%
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%
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%
Contains more Folate +60%
Contains more Vitamin B12 +232.4%
Equal in Vitamin B2 - 0.26

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Beef tenderloin
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
50%
Pork shoulder
44%
Beef tenderloin
Minerals Daily Need Coverage Score
41%
Pork shoulder
54%
Beef tenderloin

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