Beef tenderloin vs. Pork shoulder — In-Depth Nutrition Comparison
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How are beef tenderloin and pork shoulder different?
- Beef tenderloin is higher in vitamin B12, iron, zinc, and choline; however, pork shoulder is richer in vitamin B1, vitamin B5, vitamin B6, and vitamin B3.
- Daily need coverage for vitamin B12 for beef tenderloin is 72% higher.
- Beef tenderloin contains 3 times more iron than pork shoulder. While beef tenderloin contains 3.11mg of iron, pork shoulder contains only 1.05mg.
- Pork shoulder has less saturated fat.
Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pork, fresh, shoulder, whole, separable lean and fat, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +22.2% |
| Contains more IronIron | +196.2% |
| Contains more CopperCopper | +46.4% |
| Contains more ZincZinc | +49.3% |
| Contains more PhosphorusPhosphorus | +11.5% |
| Contains less SodiumSodium | -12.3% |
| Contains more ManganeseManganese | +27.3% |
| Contains more CalciumCalcium | +66.7% |
| Contains more SeleniumSelenium | +11.4% |
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 B12Vitamin B12 | +232.4% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +50.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +752.2% |
| Contains more Vitamin B3Vitamin B3 | +27.8% |
| Contains more Vitamin B5Vitamin B5 | +187.6% |
| Contains more Vitamin B6Vitamin B6 | +39.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
17.18 g
Fats:
17.99 g
Carbs:
0 g
Water:
64.02 g
Other:
0.81 g
| Contains more ProteinProtein | +39.1% |
| Contains more FatsFats | +36.7% |
| Contains more OtherOther | +286.4% |
| Contains more WaterWater | +32.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
6.24 g
Monounsaturated fat:
Mono. Fat
8.01 g
Polyunsaturated fat:
Poly. Fat
1.92 g
| Contains more Mono. FatMonounsaturated fat | +28.2% |
| Contains less Sat. FatSaturated fat | -35.8% |
| Contains more Poly. FatPolyunsaturated fat | +92% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.46µg | 0.74µg | 72% |
| Vitamin B1 | 0.09mg | 0.767mg | 56% |
| Iron | 3.11mg | 1.05mg | 26% |
| Saturated fat | 9.72g | 6.24g | 16% |
| Protein | 23.9g | 17.18g | 13% |
| Zinc | 4.03mg | 2.7mg | 12% |
| Fats | 24.6g | 17.99g | 10% |
| Vitamin B5 | 0.25mg | 0.719mg | 9% |
| Vitamin D | 1.7µg | 9% | |
| Vitamin D | 70IU | 9% | |
| Vitamin B6 | 0.25mg | 0.348mg | 8% |
| Monounsaturated fat | 10.27g | 8.01g | 6% |
| Polyunsaturated fat | 1g | 1.92g | 6% |
| Choline | 91mg | 60.6mg | 6% |
| Selenium | 22.9µg | 25.5µg | 5% |
| Cholesterol | 85mg | 71mg | 5% |
| Vitamin B3 | 3mg | 3.833mg | 5% |
| Calories | 324kcal | 236kcal | 4% |
| Copper | 0.123mg | 0.084mg | 4% |
| Phosphorus | 203mg | 182mg | 3% |
| Magnesium | 22mg | 18mg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Vitamin B2 | 0.26mg | 0.275mg | 1% |
| Folate | 8µg | 5µg | 1% |
| Potassium | 331mg | 302mg | 1% |
| Calcium | 9mg | 15mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Sodium | 57mg | 65mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Manganese | 0.014mg | 0.011mg | 0% |
| Tryptophan | 0.268mg | 0.208mg | 0% |
| Threonine | 1.044mg | 0.768mg | 0% |
| Isoleucine | 1.075mg | 0.781mg | 0% |
| Leucine | 1.889mg | 1.36mg | 0% |
| Lysine | 1.989mg | 1.531mg | 0% |
| Methionine | 0.612mg | 0.441mg | 0% |
| Phenylalanine | 0.933mg | 0.681mg | 0% |
| Valine | 1.163mg | 0.921mg | 0% |
| Histidine | 0.818mg | 0.656mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
47%
Minerals Daily Need Coverage Score
54%
41%
Comparison summary
Which food is lower in Cholesterol?
Pork shoulder is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated fat?
Pork shoulder is lower in Saturated fat (difference - 3.48g)
Which food is richer in vitamins?
Pork shoulder is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 8mg)
Which food is richer in minerals?
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 ($)