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  6. Pork shoulder vs. Pot roast

Pork shoulder vs. Pot roast — In-Depth Nutrition Comparison

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Summary of differences between pork shoulder and pot roast

  • Pork shoulder has more vitamin B1, vitamin D, and vitamin B2, while pot roast has more vitamin B12, zinc, iron, and choline.
  • Pork shoulder covers your daily need for vitamin B1, 59% more than pot roast.
  • Pork shoulder contains 9 times more vitamin D than pot roast. While pork shoulder contains 70IU of vitamin D, pot roast contains only 8IU.
  • The amount of saturated fat in pork shoulder is lower.

These are the specific foods used in this comparison Pork, fresh, shoulder, whole, separable lean, and fat, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Pork shoulder vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +130.5%
Contains more CopperCopper +17.9%
Contains more ZincZinc +146.7%
Contains less SodiumSodium -27.7%
~equal in Magnesium ~19mg
~equal in Calcium ~16mg
~equal in Phosphorus ~174mg
~equal in Manganese ~0.01mg
~equal in Selenium ~27µg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin EVitamin E +168.4%
Contains more Vitamin B12Vitamin B12 +187.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +81.8%
~equal in Vitamin B3 ~4.105mg

All nutrients comparison - raw data values

Nutrient Pork shoulder Pot roast DV% diff.
Vitamin B1 0.767mg 0.059mg 59%
Vitamin B12 0.74µg 2.13µg 58%
Zinc 2.7mg 6.66mg 36%
Protein 17.18g 28.94g 24%
Iron 1.05mg 2.42mg 17%
Cholesterol 71mg 116mg 15%
Choline 60.6mg 110.2mg 9%
Vitamin B2 0.275mg 0.171mg 8%
Vitamin D 1.7µg 0.2µg 8%
Polyunsaturated fat 1.92g 0.708g 8%
Vitamin D 70IU 8IU 8%
Saturated fat 6.24g 7.548g 6%
Vitamin B6 0.348mg 0.283mg 5%
Vitamin B5 0.719mg 0.571mg 3%
Selenium 25.5µg 27µg 3%
Calories 236kcal 297kcal 3%
Vitamin E 0.19mg 0.51mg 2%
Potassium 302mg 231mg 2%
Fats 17.99g 19.17g 2%
Vitamin K 0µg 1.8µg 2%
Vitamin B3 3.833mg 4.105mg 2%
Copper 0.084mg 0.099mg 2%
Folate 5µg 9µg 1%
Vitamin C 0.7mg 0mg 1%
Phosphorus 182mg 174mg 1%
Sodium 65mg 47mg 1%
Magnesium 18mg 19mg 0%
Calcium 15mg 16mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.011mg 0.01mg 0%
Monounsaturated fat 8.01g 8.175g 0%
Tryptophan 0.208mg 0.19mg 0%
Threonine 0.768mg 1.156mg 0%
Isoleucine 0.781mg 1.317mg 0%
Leucine 1.36mg 2.302mg 0%
Lysine 1.531mg 2.446mg 0%
Methionine 0.441mg 0.754mg 0%
Phenylalanine 0.681mg 1.143mg 0%
Valine 0.921mg 1.436mg 0%
Histidine 0.656mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more WaterWater +23.4%
Contains more OtherOther +-8200%
Contains more ProteinProtein +68.5%
~equal in Fats ~19.17g
~equal in Carbs ~0g

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -17.3%
Contains more Poly. FatPolyunsaturated fat +171.2%
~equal in Monounsaturated fat ~8.175g

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.