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Flank steak vs. Pork shoulder — In-Depth Nutrition Comparison

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How are flank steak and pork shoulder different?

  • Flank steak is richer in vitamin B12, vitamin B3, zinc, vitamin B6, iron, choline, and selenium, while pork shoulder is higher in vitamin B1 and vitamin B2.
  • Pork shoulder covers your daily need for vitamin B1, 58% more than flank steak.
  • Flank steak contains 2 times more vitamin B12 than pork shoulder. Flank steak contains 1.63µg of vitamin B12, while pork shoulder contains 0.74µg.
  • Flank steak is lower in saturated fat.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, shoulder, whole, separable lean, and fat, raw types were used in this article.

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Flank steak vs Pork shoulder infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +12.3%
Contains more IronIron +65.7%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -13.8%
Contains more SeleniumSelenium +15.3%
Contains more ManganeseManganese +22.2%
~equal in Copper ~0.084mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B6Vitamin B6 +66.4%
Contains more Vitamin B12Vitamin B12 +120.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +73.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +922.7%
Contains more Vitamin B2Vitamin B2 +106.8%
Contains more Vitamin B5Vitamin B5 +31.9%

All nutrients comparison - raw data values

Nutrient Flank steak Pork shoulder DV% diff.
Vitamin B1 0.075mg 0.767mg 58%
Vitamin B12 1.63µg 0.74µg 37%
Vitamin B3 7.363mg 3.833mg 22%
Protein 27.66g 17.18g 21%
Zinc 4.9mg 2.7mg 20%
Vitamin B6 0.579mg 0.348mg 18%
Fats 8.23g 17.99g 15%
Saturated fat 3.395g 6.24g 13%
Monounsaturated fat 3.317g 8.01g 12%
Vitamin B2 0.133mg 0.275mg 11%
Polyunsaturated fat 0.322g 1.92g 11%
Vitamin D 1.7µg 9%
Iron 1.74mg 1.05mg 9%
Vitamin D 70IU 9%
Choline 105.4mg 60.6mg 8%
Selenium 29.4µg 25.5µg 7%
Phosphorus 210mg 182mg 4%
Vitamin B5 0.545mg 0.719mg 3%
Cholesterol 79mg 71mg 3%
Calories 192kcal 236kcal 2%
Vitamin C 0mg 0.7mg 1%
Vitamin E 0.38mg 0.19mg 1%
Vitamin K 1.4µg 0µg 1%
Folate 9µg 5µg 1%
Potassium 339mg 302mg 1%
Calcium 20mg 15mg 1%
Magnesium 23mg 18mg 1%
Copper 0.082mg 0.084mg 0%
Sodium 56mg 65mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.009mg 0.011mg 0%
Tryptophan 0.182mg 0.208mg 0%
Threonine 1.105mg 0.768mg 0%
Isoleucine 1.259mg 0.781mg 0%
Leucine 2.201mg 1.36mg 0%
Lysine 2.338mg 1.531mg 0%
Methionine 0.72mg 0.441mg 0%
Phenylalanine 1.093mg 0.681mg 0%
Valine 1.372mg 0.921mg 0%
Histidine 0.883mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more ProteinProtein +61%
Contains more FatsFats +118.6%
~equal in Carbs ~0g
~equal in Water ~64.02g
~equal in Other ~0.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
39% 50% 12%
Saturated fat: Sat. Fat 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -45.6%
Contains more Mono. FatMonounsaturated fat +141.5%
Contains more Poly. FatPolyunsaturated fat +496.3%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.