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  6. Steak vs. Pork shoulder

Steak vs. Pork shoulder — In-Depth Nutrition Comparison

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What are the differences between Steak and Pork shoulder?

  • Steak is higher in Vitamin B12, Zinc, Iron, Vitamin B6, Selenium, and Vitamin B3, yet Pork shoulder is higher in Vitamin B1, Vitamin D, and Polyunsaturated fat.
  • Steak's daily need coverage for Vitamin B12 is 61% more.
  • Steak has 2 times more Zinc than Pork shoulder. While Steak has 6.34mg of Zinc, Pork shoulder has only 2.7mg.
  • The amount of Saturated Fat in Pork shoulder is lower.

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

Infographic

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.
Steak
Steak
6
:
4
Pork shoulder
Pork shoulder
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%
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Equal in Potassium - 302
Equal in Copper - 0.084
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
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 +128.6%
Contains more Magnesium +27.8%
Contains less Sodium -10.8%
Contains more Zinc +134.8%
Contains more Selenium +24.7%
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Equal in Potassium - 302
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.
Steak
Steak
7
:
5
Pork shoulder
Pork shoulder
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 +∞%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +936.5%
Equal in Vitamin B2 - 0.275
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%
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 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 +∞%
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +936.5%
Equal in Vitamin B2 - 0.275

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
49%
Steak
50%
Pork shoulder
Minerals Daily Need Coverage Score
59%
Steak
41%
Pork shoulder

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.