Steak vs. Pork shoulder — In-Depth Nutrition Comparison

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What are the differences between steak and pork shoulder?

Steak is higher in vitamin B12, zinc, iron, vitamin B6, selenium, vitamin B3, and monounsaturated fat, yet pork shoulder is higher in vitamin B1 and vitamin D.
Steak's daily need coverage for vitamin B12 is 61% more.
Steak has 2 times more zinc than pork shoulder. While steak has 6.34mg of zinc, pork shoulder has only 2.7mg.
The amount of saturated fat in pork shoulder is lower.

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

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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.

Steak

Pork shoulder

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%

Contains more CalciumCalcium	+25%
Contains more PhosphorusPhosphorus	+11.7%

~equal in Potassium ~302mg

~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.

Steak

Pork shoulder

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%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+1600%
Contains more Vitamin B1Vitamin B1	+936.5%

~equal in Vitamin B2 ~0.275mg

All nutrients comparison - raw data values

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