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  6. Pork shoulder vs. Flank steak

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

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How are Pork shoulder and Flank steak different?

  • Pork shoulder is richer in Vitamin B1, and Vitamin B2, while Flank steak is higher in Vitamin B12, Vitamin B3, Zinc, Vitamin B6, Iron, Choline, and Selenium.
  • Pork shoulder covers your daily need of Vitamin B1 58% more than Flank steak.
  • Pork shoulder contains 2 times more Vitamin B2 than Flank steak. Pork shoulder contains 0.275mg of Vitamin B2, while Flank steak contains 0.133mg.
  • Flank steak is lower in Saturated Fat.

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

Infographic

Pork shoulder vs Flank 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.
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%
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%
Contains more ManganeseManganese +22.2%
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%
~equal in Copper ~0.082mg

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 2.3% 0.42% 3.8% 51% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +922.7%
Contains more Vitamin B2Vitamin B2 +106.8%
Contains more Vitamin B5Vitamin B5 +31.9%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +118.6%
Contains more OtherOther +-1450%
Contains more ProteinProtein +61%
~equal in Carbs ~0g
~equal in Water ~64.17g

Fat Type Comparison

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

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 Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Flank steak
Low Calories diet ok
Low Fats diet ok
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
49%
Pork shoulder
49%
Flank steak
Minerals Daily Need Coverage Score
41%
Pork shoulder
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 2.845g)
Which food is richer in minerals?
Flank steak
Flank steak 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 ($)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.