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  6. T bone steak vs. Pork shoulder

T bone steak vs. Pork shoulder — In-Depth Nutrition Comparison

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What are the main differences between T bone steak and Pork shoulder?

  • T bone steak is richer in Vitamin B12, Vitamin B6, Iron, Zinc, Vitamin B3, and Selenium, yet Pork shoulder is richer in Vitamin B1, Vitamin D, and Vitamin B5.
  • Pork shoulder's daily need coverage for Vitamin B1 is 59% higher.
  • T bone steak has 3 times more Iron than Pork shoulder. T bone steak has 3.57mg of Iron, while Pork shoulder has 1.05mg.
  • T bone steak contains less Saturated Fat.

We used Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Pork, fresh, shoulder, whole, separable lean and fat, raw types in this comparison.

Infographic

T bone steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
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 CalciumCalcium +26.7%
Contains more IronIron +240%
Contains more ZincZinc +73.7%
Contains more PhosphorusPhosphorus +15.4%
Contains more SeleniumSelenium +19.2%
Contains more ManganeseManganese +175%
~equal in Magnesium ~18mg
~equal in Potassium ~302mg
~equal in Copper ~0.084mg
~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.
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% 0.3% 2.8% 3% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
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% 0.42% 3.8% 51% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin B3Vitamin B3 +64.2%
Contains more Vitamin B6Vitamin B6 +117.8%
Contains more Vitamin B12Vitamin B12 +155.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin DVitamin D +1600%
Contains more Vitamin B1Vitamin B1 +1245.6%
Contains more Vitamin B5Vitamin B5 +134.2%
~equal in Vitamin B2 ~0.275mg
~equal in Choline ~60.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 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 +60%
Contains more FatsFats +62.8%
~equal in Carbs ~0g
~equal in Water ~64.02g
~equal in Other ~0.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated Fat: Sat. Fat 4.6 g
Monounsaturated Fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 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 -26.3%
Contains more Mono. FatMonounsaturated Fat +55.3%
Contains more Poly. FatPolyunsaturated fat +229.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Pork shoulder
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient T bone steak Pork shoulder Opinion
Calories 217kcal 236kcal Pork shoulder
Protein 27.48g 17.18g T bone steak
Fats 11.05g 17.99g Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Cholesterol 81mg 71mg Pork shoulder
Vitamin D 3IU 70IU Pork shoulder
Magnesium 20mg 18mg T bone steak
Calcium 19mg 15mg T bone steak
Potassium 280mg 302mg Pork shoulder
Iron 3.57mg 1.05mg T bone steak
Copper 0.079mg 0.084mg Pork shoulder
Zinc 4.69mg 2.7mg T bone steak
Phosphorus 210mg 182mg T bone steak
Sodium 68mg 65mg Pork shoulder
Vitamin A 5IU 7IU Pork shoulder
Vitamin A 1µg 2µg Pork shoulder
Vitamin E 0.14mg 0.19mg Pork shoulder
Vitamin D 0.1µg 1.7µg Pork shoulder
Manganese 0.004mg 0.011mg Pork shoulder
Selenium 30.4µg 25.5µg T bone steak
Vitamin B1 0.057mg 0.767mg Pork shoulder
Vitamin B2 0.27mg 0.275mg Pork shoulder
Vitamin B3 6.292mg 3.833mg T bone steak
Vitamin B5 0.307mg 0.719mg Pork shoulder
Vitamin B6 0.758mg 0.348mg T bone steak
Vitamin B12 1.89µg 0.74µg T bone steak
Vitamin K 1.5µg 0µg T bone steak
Folate 7µg 5µg T bone steak
Trans Fat 0.595g Pork shoulder
Choline 66.1mg 60.6mg T bone steak
Saturated Fat 4.6g 6.24g T bone steak
Monounsaturated Fat 5.159g 8.01g Pork shoulder
Polyunsaturated fat 0.583g 1.92g Pork shoulder
Tryptophan 0.325mg 0.208mg T bone steak
Threonine 1.349mg 0.768mg T bone steak
Isoleucine 1.343mg 0.781mg T bone steak
Leucine 2.46mg 1.36mg T bone steak
Lysine 2.74mg 1.531mg T bone steak
Methionine 0.762mg 0.441mg T bone steak
Phenylalanine 1.143mg 0.681mg T bone steak
Valine 1.421mg 0.921mg T bone steak
Histidine 1.05mg 0.656mg T bone steak
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Pork shoulder
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
T bone steak
49%
Pork shoulder
Minerals Daily Need Coverage Score
60%
T bone steak
41%
Pork shoulder

Comparison summary

Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food is lower in Saturated Fat?
T bone steak
T bone steak is lower in Saturated Fat (difference - 1.64g)
Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 3mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.