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Rib eye steak vs. Pork shoulder — In-Depth Nutrition Comparison

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What are the differences between rib eye steak and pork shoulder?

  • Rib eye steak is higher in vitamin B12, zinc, iron, vitamin B6, selenium, and vitamin B3, yet pork shoulder is higher in vitamin B1 and vitamin D.
  • Pork shoulder's daily need coverage for vitamin B1 is 58% more.
  • Rib eye steak has 3 times more vitamin B12 than pork shoulder. While rib eye steak has 2.1µg of vitamin B12, pork shoulder has only 0.74µg.
  • The amount of saturated fat in pork shoulder is lower.

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Pork, fresh, shoulder, whole, separable lean, and fat, raw types in this article.

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Rib eye steak vs Pork shoulder 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 +22.2%
Contains more IronIron +113.3%
Contains more ZincZinc +118.9%
Contains less SodiumSodium -16.9%
Contains more ManganeseManganese +627.3%
Contains more SeleniumSelenium +16.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +16.2%
Contains more PhosphorusPhosphorus +19.7%
~equal in Copper ~0.084mg

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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more Vitamin B12Vitamin B12 +183.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B1Vitamin B1 +980.3%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more CholineCholine +24.2%
~equal in Vitamin B2 ~0.275mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Pork shoulder DV% diff.
Vitamin B1 0.071mg 0.767mg 58%
Vitamin B12 2.1µg 0.74µg 57%
Zinc 5.91mg 2.7mg 29%
Saturated fat 9.684g 6.24g 16%
Iron 2.24mg 1.05mg 15%
Protein 23.69g 17.18g 13%
Vitamin B6 0.477mg 0.348mg 10%
Vitamin D 0.2µg 1.7µg 8%
Vitamin D 7IU 70IU 8%
Selenium 29.7µg 25.5µg 8%
Vitamin B3 4.908mg 3.833mg 7%
Fats 21.81g 17.99g 6%
Polyunsaturated fat 1.027g 1.92g 6%
Monounsaturated fat 10.519g 8.01g 6%
Vitamin B5 0.536mg 0.719mg 4%
Phosphorus 152mg 182mg 4%
Calories 291kcal 236kcal 3%
Manganese 0.08mg 0.011mg 3%
Cholesterol 80mg 71mg 3%
Choline 48.8mg 60.6mg 2%
Vitamin E 0.1mg 0.19mg 1%
Vitamin A 8µg 2µg 1%
Vitamin B2 0.287mg 0.275mg 1%
Potassium 260mg 302mg 1%
Vitamin K 1.6µg 0µg 1%
Magnesium 22mg 18mg 1%
Vitamin C 0mg 0.7mg 1%
Calcium 11mg 15mg 0%
Copper 0.08mg 0.084mg 0%
Sodium 54mg 65mg 0%
Folate 6µg 5µg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.208mg 0%
Threonine 1.116mg 0.768mg 0%
Isoleucine 1.103mg 0.781mg 0%
Leucine 2.041mg 1.36mg 0%
Lysine 2.269mg 1.531mg 0%
Methionine 0.641mg 0.441mg 0%
Phenylalanine 0.95mg 0.681mg 0%
Valine 1.184mg 0.921mg 0%
Histidine 0.888mg 0.656mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 +37.9%
Contains more FatsFats +21.2%
Contains more WaterWater +17.5%
Contains more OtherOther +8000%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 more Mono. FatMonounsaturated fat +31.3%
Contains less Sat. FatSaturated fat -35.6%
Contains more Poly. FatPolyunsaturated fat +87%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.