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  6. Pork shoulder vs. Steak

Pork shoulder vs. Steak — In-Depth Nutrition Comparison

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What are the differences between Pork shoulder and Steak?

  • Pork shoulder is higher in Vitamin B1, and Vitamin D, yet Steak is higher in Vitamin B12, Zinc, Iron, Vitamin B6, Selenium, Vitamin B3, and Monounsaturated Fat.
  • Steak's daily need coverage for Vitamin B12 is 61% more.
  • Pork shoulder has 12 times more Vitamin D than Steak. While Pork shoulder has 70IU of Vitamin D, Steak has only 6IU.
  • The amount of Saturated Fat in Pork shoulder is lower.

We used Pork, fresh, shoulder, whole, separable lean and fat, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Pork shoulder vs Steak 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
4
:
6
Steak
Steak
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Contains more Iron +128.6%
Contains more Magnesium +27.8%
Contains less Sodium -10.8%
Contains more Zinc +134.8%
Contains more Selenium +24.7%
Equal in Potassium - 279
Equal in Copper - 0.085
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Contains more Iron +128.6%
Contains more Magnesium +27.8%
Contains less Sodium -10.8%
Contains more Zinc +134.8%
Contains more Selenium +24.7%
Equal in Potassium - 279
Equal in Copper - 0.085

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
5
:
7
Steak
Steak
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +936.5%
Contains more Vitamin A +257.1%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B6 +43.7%
Contains more Folate +20%
Contains more Vitamin B12 +197.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +936.5%
Contains more Vitamin A +257.1%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B6 +43.7%
Contains more Folate +20%
Contains more Vitamin B12 +197.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.301

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork shoulder
Pork shoulder
2
:
2
Steak
Steak
Contains more Water +15.2%
Contains more Other +50%
Contains more Protein +44.6%
Equal in Fats - 19.02
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Water +15.2%
Contains more Other +50%
Contains more Protein +44.6%
Equal in Fats - 19.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork shoulder
Pork shoulder
2
:
1
Steak
Steak
Contains less Saturated Fat -26.1%
Contains more Polyunsaturated fat +114.3%
Contains more Monounsaturated Fat +14.5%
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -26.1%
Contains more Polyunsaturated fat +114.3%
Contains more Monounsaturated Fat +14.5%

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 Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price 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 Pork shoulder Steak Opinion
Protein 17.18g 24.85g Steak
Fats 17.99g 19.02g Steak
Calories 236kcal 271kcal Steak
Calcium 15mg 12mg Pork shoulder
Iron 1.05mg 2.4mg Steak
Magnesium 18mg 23mg Steak
Phosphorus 182mg 163mg Pork shoulder
Potassium 302mg 279mg Pork shoulder
Sodium 65mg 58mg Steak
Zinc 2.7mg 6.34mg Steak
Copper 0.084mg 0.085mg Steak
Manganese 0.011mg Pork shoulder
Selenium 25.5µg 31.8µg Steak
Vitamin A 7IU 25IU Steak
Vitamin A RAE 2µg 7µg Steak
Vitamin E 0.19mg Pork shoulder
Vitamin D 70IU 6IU Pork shoulder
Vitamin D 1.7µg 0.1µg Pork shoulder
Vitamin C 0.7mg 0mg Pork shoulder
Vitamin B1 0.767mg 0.074mg Pork shoulder
Vitamin B2 0.275mg 0.301mg Steak
Vitamin B3 3.833mg 5.149mg Steak
Vitamin B5 0.719mg Pork shoulder
Vitamin B6 0.348mg 0.5mg Steak
Folate 5µg 6µg Steak
Vitamin B12 0.74µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.208mg 0.278mg Steak
Threonine 0.768mg 1.171mg Steak
Isoleucine 0.781mg 1.157mg Steak
Leucine 1.36mg 2.142mg Steak
Lysine 1.531mg 2.38mg Steak
Methionine 0.441mg 0.672mg Steak
Phenylalanine 0.681mg 0.997mg Steak
Valine 0.921mg 1.242mg Steak
Histidine 0.656mg 0.931mg Steak
Cholesterol 71mg 78mg Pork shoulder
Saturated Fat 6.24g 8.443g Pork shoulder
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 8.01g 9.171g Steak
Polyunsaturated fat 1.92g 0.896g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Steak
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
49%
Steak
Minerals Daily Need Coverage Score
41%
Pork shoulder
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pork shoulder
Pork shoulder is lower in Saturated Fat (difference - 2.203g)
Which food is cheaper?
Pork shoulder
Pork shoulder is cheaper (difference - $2.4)
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. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.