Pork vs Pork Shoulder
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pork Shoulder has more protein per 100 calories: 9.32 g against 7.66 g.
- Pork leads in 3 micronutrients, including Vitamin C, Polyunsaturated Fat, Trans Fat.
- Pork Shoulder leads in 11 micronutrients, including Riboflavin (B2), Vitamin B12, Vitamin D.
Per 100 calories
| Nutrient | Pork | Pork Shoulder |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 7.66 g | 9.32 g |
| Carbs | 0 g | 0 g |
| Fat | 7.55 g | 6.68 g |
| Vitamins | ||
| Vitamin A | 0.761 µg | 0.701 µg |
| Thiamin (B1) | 0.274 mg | 0.259 mg |
| Riboflavin (B2) | 0.086 mg | 0.135 mg |
| Niacin (B3) | 1.63 mg | 1.63 mg |
| Pantothenic Acid (B5) | 0.226 mg | 0.263 mg |
| Vitamin B6 | 0.147 mg | 0.129 mg |
| Folate | 2.09 µg | 2.04 µg |
| Vitamin B12 | 0.236 µg | 0.331 µg |
| Choline | 33.6 mg | 31.5 mg |
| Vitamin C | 0.266 mg | 0.21 mg |
| Vitamin D | 0.19 µg | 0.436 µg |
| Vitamin E | 0.08 mg | 0.083 mg |
| Minerals | ||
| Calcium | 5.31 mg | 7.97 mg |
| Iron | 0.375 mg | 0.538 mg |
| Magnesium | 7.87 mg | 7.59 mg |
| Phosphorus | 72.8 mg | 85.5 mg |
| Potassium | 123 mg | 135 mg |
| Sodium | 23.2 mg | 28.6 mg |
| Zinc | 0.97 mg | 1.5 mg |
| Copper | 0.02 mg | 0.046 mg |
| Manganese | 0.003 mg | 0.01 mg |
| Selenium | 11.4 µg | 13.6 µg |
| Iodine | 0.761 µg | 0.701 µg |
| Fats | ||
| Polyunsaturated Fat | 0.803 g | 0.631 g |
| Monounsaturated Fat | 3.36 g | 2.99 g |
| Saturated Fat | 2.78 g | 2.42 g |
| Trans Fat | 0.025 g | 0 g |
| Cholesterol | 30.1 mg | 34.4 mg |
| Omega-6 (Linoleic Acid) | 0.63 g | 0.556 g |
| Amino Acids | ||
| Histidine | 0.324 g | 0.362 g |
| Isoleucine | 0.379 g | 0.429 g |
| Leucine | 0.649 g | 0.742 g |
| Lysine | 0.729 g | 0.833 g |
| Methionine | 0.215 g | 0.242 g |
| Cystine | 0.104 g | 0.117 g |
| Phenylalanine | 0.322 g | 0.37 g |
| Tyrosine | 0.282 g | 0.318 g |
| Threonine | 0.369 g | 0.421 g |
| Tryptophan | 0.103 g | 0.115 g |
| Valine | 0.439 g | 0.501 g |
| Arginine | 0.504 g | 0.589 g |
| Alanine | 0.473 g | 0.547 g |
| Serine | 0.752 g | 0.856 g |
| Proline | 1.27 g | 1.43 g |
| Glycine | 0.385 g | 0.486 g |
| Aspartic Acid | 0.325 g | 0.398 g |
| Glutamic Acid | 0.335 g | 0.385 g |
Per 100 grams
| Nutrient | Pork | Pork Shoulder |
|---|---|---|
| Calories | 263 kcal | 261 kcal |
| Protein | 20.1 g | 24.4 g |
| Carbs | 0 g | 0 g |
| Fat | 19.8 g | 17.5 g |
| Vitamins | ||
| Vitamin A | 2 µg | 1.83 µg |
| Thiamin (B1) | 0.719 mg | 0.678 mg |
| Riboflavin (B2) | 0.227 mg | 0.352 mg |
| Niacin (B3) | 4.28 mg | 4.25 mg |
| Pantothenic Acid (B5) | 0.594 mg | 0.687 mg |
| Vitamin B6 | 0.387 mg | 0.338 mg |
| Folate | 5.5 µg | 5.33 µg |
| Vitamin B12 | 0.62 µg | 0.865 µg |
| Choline | 88.3 mg | 82.4 mg |
| Vitamin C | 0.7 mg | 0.55 mg |
| Vitamin D | 0.5 µg | 1.14 µg |
| Vitamin E | 0.21 mg | 0.218 mg |
| Minerals | ||
| Calcium | 14 mg | 20.8 mg |
| Iron | 0.986 mg | 1.41 mg |
| Magnesium | 20.7 mg | 19.8 mg |
| Phosphorus | 191 mg | 223 mg |
| Potassium | 322 mg | 352 mg |
| Sodium | 60.9 mg | 74.7 mg |
| Zinc | 2.55 mg | 3.93 mg |
| Copper | 0.052 mg | 0.119 mg |
| Manganese | 0.007 mg | 0.025 mg |
| Selenium | 30 µg | 35.6 µg |
| Iodine | 2 µg | 1.83 µg |
| Fats | ||
| Polyunsaturated Fat | 2.11 g | 1.65 g |
| Monounsaturated Fat | 8.82 g | 7.82 g |
| Saturated Fat | 7.29 g | 6.32 g |
| Trans Fat | 0.066 g | 0 g |
| Cholesterol | 79.1 mg | 90 mg |
| Omega-6 (Linoleic Acid) | 1.66 g | 1.45 g |
| Amino Acids | ||
| Histidine | 0.852 g | 0.947 g |
| Isoleucine | 0.995 g | 1.12 g |
| Leucine | 1.71 g | 1.94 g |
| Lysine | 1.92 g | 2.18 g |
| Methionine | 0.564 g | 0.633 g |
| Cystine | 0.272 g | 0.306 g |
| Phenylalanine | 0.847 g | 0.966 g |
| Tyrosine | 0.742 g | 0.832 g |
| Threonine | 0.97 g | 1.1 g |
| Tryptophan | 0.27 g | 0.301 g |
| Valine | 1.15 g | 1.31 g |
| Arginine | 1.33 g | 1.54 g |
| Alanine | 1.24 g | 1.43 g |
| Serine | 1.98 g | 2.24 g |
| Proline | 3.33 g | 3.75 g |
| Glycine | 1.01 g | 1.27 g |
| Aspartic Acid | 0.854 g | 1.04 g |
| Glutamic Acid | 0.879 g | 1.01 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pork and Pork Shoulder, including preparation variants and research-cited compound levels, or compare any two foods.