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

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Summary of differences between pot roast and pork shoulder

Pot roast has more vitamin B12, zinc, iron, and choline, while pork shoulder has more vitamin B1, vitamin D, and vitamin B2.
Pork shoulder covers your daily need for vitamin B1, 59% more than pot roast.
Pot roast contains 3 times more vitamin B12 than pork shoulder. While pot roast contains 2.13µg of vitamin B12, pork shoulder contains only 0.74µg.
The amount of cholesterol in pork shoulder is lower.

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

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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.

Pot roast

Pork shoulder

Contains more IronIron	+130.5%
Contains more CopperCopper	+17.9%
Contains more ZincZinc	+146.7%
Contains less SodiumSodium	-27.7%

Contains more PotassiumPotassium

+30.7%

~equal in Magnesium ~18mg

~equal in Calcium ~15mg

~equal in Phosphorus ~182mg

~equal in Manganese ~0.011mg

~equal in Selenium ~25.5µg

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.

Pot roast

Pork shoulder

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%

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%

~equal in Vitamin B3 ~3.833mg

All nutrients comparison - raw data values

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