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  6. Pork vs. Pork shoulder

Pork vs. Pork shoulder — In-Depth Nutrition Comparison

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Important differences between pork and pork shoulder

  • Pork has more selenium, vitamin B1, phosphorus, vitamin B6, vitamin B3, and choline; however, pork shoulder is richer in monounsaturated fat.
  • Pork's daily need coverage for selenium is 36% more.
  • Pork contains 2 times more magnesium than pork shoulder. Pork contains 28mg of magnesium, while pork shoulder contains 18mg.
  • Pork contains less saturated fat.

The food varieties used in the comparison are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Pork, fresh, shoulder, whole, separable lean, and fat, raw.

Infographic

Pork vs Pork shoulder 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.
Pork
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +40.1%
Contains more PhosphorusPhosphorus +35.2%
Contains more SeleniumSelenium +77.6%
Contains more IronIron +20.7%
Contains more CopperCopper +15.1%
Contains more ZincZinc +13%
Contains more ManganeseManganese +22.2%
~equal in Sodium ~65mg

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.
Pork
Pork
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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%
Contains more Vitamin EVitamin E +52.6%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +31.4%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more CholineCholine +55%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin DVitamin D +30.8%
~equal in Vitamin A ~2µg
~equal in Vitamin B5 ~0.719mg
~equal in Vitamin B12 ~0.74µg
~equal in Vitamin K ~0µg
~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient Pork Pork shoulder DV% diff.
Selenium 45.3µg 25.5µg 36%
Protein 27.32g 17.18g 20%
Vitamin B1 0.877mg 0.767mg 9%
Vitamin B6 0.464mg 0.348mg 9%
Phosphorus 246mg 182mg 9%
Vitamin B3 5.037mg 3.833mg 8%
Choline 93.9mg 60.6mg 6%
Fats 13.92g 17.99g 6%
Monounsaturated fat 6.19g 8.01g 5%
Saturated fat 5.23g 6.24g 5%
Polyunsaturated fat 1.2g 1.92g 5%
Potassium 423mg 302mg 4%
Vitamin B2 0.321mg 0.275mg 4%
Cholesterol 80mg 71mg 3%
Zinc 2.39mg 2.7mg 3%
Magnesium 28mg 18mg 2%
Iron 0.87mg 1.05mg 2%
Vitamin D 53IU 70IU 2%
Vitamin D 1.3µg 1.7µg 2%
Vitamin B12 0.7µg 0.74µg 2%
Copper 0.073mg 0.084mg 1%
Vitamin E 0.29mg 0.19mg 1%
Calories 242kcal 236kcal 0%
Vitamin C 0.6mg 0.7mg 0%
Calcium 19mg 15mg 0%
Sodium 62mg 65mg 0%
Vitamin A 2µg 2µg 0%
Manganese 0.009mg 0.011mg 0%
Vitamin B5 0.698mg 0.719mg 0%
Folate 5µg 5µg 0%
Tryptophan 0.338mg 0.208mg 0%
Threonine 1.234mg 0.768mg 0%
Isoleucine 1.26mg 0.781mg 0%
Leucine 2.177mg 1.36mg 0%
Lysine 2.446mg 1.531mg 0%
Methionine 0.712mg 0.441mg 0%
Phenylalanine 1.086mg 0.681mg 0%
Valine 1.473mg 0.921mg 0%
Histidine 1.067mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more ProteinProtein +59%
Contains more FatsFats +29.2%
Contains more WaterWater +10.6%
~equal in Carbs ~0g
~equal in Other ~0.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
39% 50% 12%
Saturated fat: Sat. Fat 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -16.2%
Contains more Mono. FatMonounsaturated fat +29.4%
Contains more Poly. FatPolyunsaturated fat +60%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.