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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 for 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
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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 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% 0.67% 3.8% 26% 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%

All nutrients comparison - raw data values

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

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%

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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. 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.