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  6. Pork shoulder vs. Roast beef

Pork shoulder vs. Roast beef — In-Depth Nutrition Comparison

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Summary of differences between pork shoulder and roast beef

  • Pork shoulder has more vitamin B1, selenium, and vitamin D, while roast beef has more vitamin B12, iron, vitamin B3, potassium, and vitamin B6.
  • Pork shoulder covers your daily need for vitamin B1, 60% more than roast beef.
  • Pork shoulder contains 70 times more vitamin D than roast beef. While pork shoulder contains 70IU of vitamin D, roast beef contains only 1IU.
  • The amount of saturated fat in roast beef is lower.

These are the specific foods used in this comparison Pork, fresh, shoulder, whole, separable lean and fat, raw and Roast beef, deli style, prepackaged, sliced.

Infographic

Pork shoulder vs Roast beef 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 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +73.5%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +114.2%
Contains more IronIron +95.2%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +33%
Contains more ManganeseManganese +36.4%
~equal in Copper ~0.086mg

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% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1683.7%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B5Vitamin B5 +27%
Contains more CholineCholine +38%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +157.9%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more Vitamin B12Vitamin B12 +175.7%
Contains more Vitamin KVitamin K +∞%
~equal in Folate ~5µg

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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more FatsFats +387.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.2%
Contains more OtherOther +311.1%
~equal in Protein ~18.62g

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
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated fat +426.6%
Contains more Poly. FatPolyunsaturated fat +611.1%
Contains less Sat. FatSaturated fat -78.9%

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 Roast beef
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork shoulder Roast beef DV% diff.
Vitamin B1 0.767mg 0.043mg 60%
Vitamin B12 0.74µg 2.04µg 54%
Sodium 65mg 853mg 34%
Fats 17.99g 3.69g 22%
Saturated fat 6.24g 1.318g 22%
Selenium 25.5µg 14.7µg 20%
Monounsaturated fat 8.01g 1.521g 16%
Iron 1.05mg 2.05mg 13%
Polyunsaturated fat 1.92g 0.27g 11%
Vitamin B3 3.833mg 5.581mg 11%
Potassium 302mg 647mg 10%
Vitamin B6 0.348mg 0.46mg 9%
Vitamin D 70IU 1IU 9%
Vitamin D 1.7µg 0µg 9%
Phosphorus 182mg 242mg 9%
Cholesterol 71mg 51mg 7%
Calories 236kcal 115kcal 6%
Vitamin B2 0.275mg 0.213mg 5%
Zinc 2.7mg 3.2mg 5%
Choline 60.6mg 43.9mg 3%
Vitamin B5 0.719mg 0.566mg 3%
Protein 17.18g 18.62g 3%
Vitamin E 0.19mg 0.49mg 2%
Vitamin C 0.7mg 0mg 1%
Calcium 15mg 5mg 1%
Vitamin K 0µg 1.6µg 1%
Net carbs 0g 0.64g N/A
Carbs 0g 0.64g 0%
Magnesium 18mg 20mg 0%
Sugar 0g 0.29g N/A
Copper 0.084mg 0.086mg 0%
Vitamin A 2µg 3µg 0%
Manganese 0.011mg 0.015mg 0%
Trans fat 0.148g N/A
Folate 5µg 5µg 0%
Tryptophan 0.208mg 0%
Threonine 0.768mg 0%
Isoleucine 0.781mg 0%
Leucine 1.36mg 0%
Lysine 1.531mg 0%
Methionine 0.441mg 0%
Phenylalanine 0.681mg 0%
Valine 0.921mg 0%
Histidine 0.656mg 0%
Omega-3 - EPA 0g 0.007g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder Roast beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
47%
Pork shoulder
46%
Roast beef
Minerals Daily Need Coverage Score
41%
Pork shoulder
56%
Roast beef

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated fat?
Roast beef
Roast beef is lower in Saturated fat (difference - 4.922g)
Which food is richer in minerals?
Roast beef
Roast beef is relatively richer in minerals
Which food is lower in Sugar?
Pork shoulder
Pork shoulder is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 788mg)
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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.