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  6. Pork shoulder vs. Steak

Pork shoulder vs. Steak — In-Depth Nutrition Comparison

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What are the differences between pork shoulder and steak?

  • Pork shoulder is higher in vitamin B1 and vitamin D, yet steak is higher in vitamin B12, zinc, iron, vitamin B6, selenium, vitamin B3, and monounsaturated fat.
  • Steak's daily need coverage for vitamin B12 is 61% more.
  • Pork shoulder has 12 times more vitamin D than steak. While pork shoulder has 70IU of vitamin D, steak has only 6IU.
  • The amount of saturated fat in pork shoulder is lower.

We used Pork, fresh, shoulder, whole, separable lean,, and fat, raw and Beef, rib eye steak, boneless, lip off, separable lean,, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Pork shoulder vs 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%
Steak
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +25%
Contains more PhosphorusPhosphorus +11.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +128.6%
Contains more ZincZinc +134.8%
Contains less SodiumSodium -10.8%
Contains more SeleniumSelenium +24.7%
~equal in Potassium ~279mg
~equal in Copper ~0.085mg

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%
Steak
Steak
6
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B1Vitamin B1 +936.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B3Vitamin B3 +34.3%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more Vitamin B12Vitamin B12 +197.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
~equal in Vitamin B2 ~0.301mg

All nutrients comparison - raw data values

Nutrient Pork shoulder Steak DV% diff.
Vitamin B12 0.74µg 2.2µg 61%
Vitamin B1 0.767mg 0.074mg 58%
Zinc 2.7mg 6.34mg 33%
Iron 1.05mg 2.4mg 17%
Protein 17.18g 24.85g 15%
Vitamin B5 0.719mg 14%
Vitamin B6 0.348mg 0.5mg 12%
Choline 60.6mg 11%
Selenium 25.5µg 31.8µg 11%
Saturated fat 6.24g 8.443g 10%
Vitamin B3 3.833mg 5.149mg 8%
Vitamin D 70IU 6IU 8%
Vitamin D 1.7µg 0.1µg 8%
Polyunsaturated fat 1.92g 0.896g 7%
Phosphorus 182mg 163mg 3%
Monounsaturated fat 8.01g 9.171g 3%
Vitamin B2 0.275mg 0.301mg 2%
Calories 236kcal 271kcal 2%
Cholesterol 71mg 78mg 2%
Fats 17.99g 19.02g 2%
Vitamin C 0.7mg 0mg 1%
Vitamin A 2µg 7µg 1%
Potassium 302mg 279mg 1%
Vitamin K 0µg 1.6µg 1%
Vitamin E 0.19mg 1%
Magnesium 18mg 23mg 1%
Calcium 15mg 12mg 0%
Copper 0.084mg 0.085mg 0%
Sodium 65mg 58mg 0%
Manganese 0.011mg 0%
Folate 5µg 6µg 0%
Tryptophan 0.208mg 0.278mg 0%
Threonine 0.768mg 1.171mg 0%
Isoleucine 0.781mg 1.157mg 0%
Leucine 1.36mg 2.142mg 0%
Lysine 1.531mg 2.38mg 0%
Methionine 0.441mg 0.672mg 0%
Phenylalanine 0.681mg 0.997mg 0%
Valine 0.921mg 1.242mg 0%
Histidine 0.656mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +15.2%
Contains more OtherOther +50%
Contains more ProteinProtein +44.6%
~equal in Fats ~19.02g
~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
Steak
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Poly. FatPolyunsaturated fat +114.3%
Contains more Mono. FatMonounsaturated fat +14.5%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.