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  6. Pot roast vs. Pork shoulder

Pot roast vs. Pork shoulder — In-Depth Nutrition Comparison

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Summary of differences between Pot roast and Pork shoulder

  • Pot roast has more Vitamin B12, Zinc, Iron, and Choline, while Pork shoulder has more Vitamin B1, Vitamin D, and Vitamin B2.
  • Pork shoulder covers your daily need of Vitamin B1 59% more than Pot roast.
  • Pot roast contains 3 times more Vitamin B12 than Pork shoulder. While Pot roast contains 2.13µg of Vitamin B12, Pork shoulder contains only 0.74µg.
  • The amount of Cholesterol in Pork shoulder is lower.

These are the specific foods used in this comparison Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Pork, fresh, shoulder, whole, separable lean and fat, raw.

Infographic

Pot roast 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.
Pot roast
Pot roast
7
:
3
Pork shoulder
Pork shoulder
Contains more Iron +130.5%
Contains less Sodium -27.7%
Contains more Zinc +146.7%
Contains more Copper +17.9%
Contains more Potassium +30.7%
Equal in Calcium - 15
Equal in Magnesium - 18
Equal in Phosphorus - 182
Equal in Manganese - 0.011
Equal in Selenium - 25.5
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
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 +130.5%
Contains less Sodium -27.7%
Contains more Zinc +146.7%
Contains more Copper +17.9%
Contains more Potassium +30.7%
Equal in Calcium - 15
Equal in Magnesium - 18
Equal in Phosphorus - 182
Equal in Manganese - 0.011
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.
Pot roast
Pot roast
5
:
7
Pork shoulder
Pork shoulder
Contains more Vitamin E +168.4%
Contains more Folate +80%
Contains more Vitamin B12 +187.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +60.8%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +23%
Equal in Vitamin B3 - 3.833
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
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 +168.4%
Contains more Folate +80%
Contains more Vitamin B12 +187.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +750%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +60.8%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +23%
Equal in Vitamin B3 - 3.833

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
2
Pork shoulder
Pork shoulder
Contains more Protein +68.5%
Contains more Water +23.4%
Equal in Fats - 17.99
Equal in Other - 0.81
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 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 +68.5%
Contains more Water +23.4%
Equal in Fats - 17.99
Equal in Other - 0.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
1
:
2
Pork shoulder
Pork shoulder
Contains less Saturated Fat -17.3%
Contains more Polyunsaturated fat +171.2%
Equal in Monounsaturated Fat - 8.01
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 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 -17.3%
Contains more Polyunsaturated fat +171.2%
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.
Pot roast Pork shoulder
Lower in Sodium ok
Lower in Cholesterol 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 Pot roast Pork shoulder Opinion
Protein 28.94g 17.18g Pot roast
Fats 19.17g 17.99g Pot roast
Calories 297kcal 236kcal Pot roast
Calcium 16mg 15mg Pot roast
Iron 2.42mg 1.05mg Pot roast
Magnesium 19mg 18mg Pot roast
Phosphorus 174mg 182mg Pork shoulder
Potassium 231mg 302mg Pork shoulder
Sodium 47mg 65mg Pot roast
Zinc 6.66mg 2.7mg Pot roast
Copper 0.099mg 0.084mg Pot roast
Manganese 0.01mg 0.011mg Pork shoulder
Selenium 27µg 25.5µg Pot roast
Vitamin A 0IU 7IU Pork shoulder
Vitamin A RAE 0µg 2µg Pork shoulder
Vitamin E 0.51mg 0.19mg Pot roast
Vitamin D 8IU 70IU Pork shoulder
Vitamin D 0.2µg 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.059mg 0.767mg Pork shoulder
Vitamin B2 0.171mg 0.275mg Pork shoulder
Vitamin B3 4.105mg 3.833mg Pot roast
Vitamin B5 0.571mg 0.719mg Pork shoulder
Vitamin B6 0.283mg 0.348mg Pork shoulder
Folate 9µg 5µg Pot roast
Vitamin B12 2.13µg 0.74µg Pot roast
Vitamin K 1.8µg 0µg Pot roast
Tryptophan 0.19mg 0.208mg Pork shoulder
Threonine 1.156mg 0.768mg Pot roast
Isoleucine 1.317mg 0.781mg Pot roast
Leucine 2.302mg 1.36mg Pot roast
Lysine 2.446mg 1.531mg Pot roast
Methionine 0.754mg 0.441mg Pot roast
Phenylalanine 1.143mg 0.681mg Pot roast
Valine 1.436mg 0.921mg Pot roast
Histidine 0.924mg 0.656mg Pot roast
Cholesterol 116mg 71mg Pork shoulder
Saturated Fat 7.548g 6.24g Pork shoulder
Monounsaturated Fat 8.175g 8.01g Pot roast
Polyunsaturated fat 0.708g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast 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
44%
Pot roast
50%
Pork shoulder
Minerals Daily Need Coverage Score
57%
Pot roast
41%
Pork shoulder

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Pork shoulder
Pork shoulder is lower in Saturated Fat (difference - 1.308g)
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.