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  6. Pork loin vs. Pork belly

Pork loin vs. Pork belly — In-Depth Nutrition Comparison

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A recap on differences between Pork loin and Pork belly

  • Pork loin has more Selenium, Vitamin B1, Vitamin B6, Phosphorus, Vitamin B5, Zinc, and Potassium, however, Pork belly is higher in Vitamin B12.
  • Pork belly covers your daily Saturated Fat needs 75% more than Pork loin.
  • Pork belly contains 5 times less Magnesium than Pork loin. Pork loin contains 21mg of Magnesium, while Pork belly contains 4mg.
  • Pork loin has less Saturated Fat.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean and fat, raw and Pork, fresh, belly, raw.

Infographic

Pork loin vs Pork belly 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.
Pork loin
Pork loin
9
:
1
Pork belly
Pork belly
Contains more Calcium +260%
Contains more Iron +51.9%
Contains more Magnesium +425%
Contains more Phosphorus +82.4%
Contains more Potassium +92.4%
Contains more Zinc +70.6%
Contains more Manganese +83.3%
Contains more Selenium +315%
Contains less Sodium -36%
Equal in Copper - 0.052
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Pork belly
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 20% 3% 47% 17% 5% 28% 18% 1% 44%
Contains more Calcium +260%
Contains more Iron +51.9%
Contains more Magnesium +425%
Contains more Phosphorus +82.4%
Contains more Potassium +92.4%
Contains more Zinc +70.6%
Contains more Manganese +83.3%
Contains more Selenium +315%
Contains less Sodium -36%
Equal in Copper - 0.052

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.
Pork loin
Pork loin
6
:
4
Pork belly
Pork belly
Contains more Vitamin C +100%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +263.1%
Contains more Vitamin A +42.9%
Contains more Vitamin E +85.7%
Contains more Vitamin B12 +58.5%
Equal in Vitamin B2 - 0.242
Equal in Vitamin B3 - 4.647
Equal in Folate - 1
Pork loin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 0%
Pork belly
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 0% 1% 99% 56% 88% 16% 30% 1% 105% 0%
Contains more Vitamin C +100%
Contains more Vitamin B1 +127.5%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +263.1%
Contains more Vitamin A +42.9%
Contains more Vitamin E +85.7%
Contains more Vitamin B12 +58.5%
Equal in Vitamin B2 - 0.242
Equal in Vitamin B3 - 4.647
Equal in Folate - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork loin
Pork loin
2
:
2
Pork belly
Pork belly
Contains more Protein +111.3%
Contains more Water +82.1%
Contains more Fats +321.4%
Contains more Other +19.7%
Pork loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Pork belly
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
Contains more Protein +111.3%
Contains more Water +82.1%
Contains more Fats +321.4%
Contains more Other +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork loin
Pork loin
1
:
2
Pork belly
Pork belly
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +340.3%
Contains more Polyunsaturated fat +321.6%
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Pork belly
39% 50% 11%
Saturated Fat: 19.33 g
Monounsaturated Fat: 24.7 g
Polyunsaturated fat: 5.65 g
Contains less Saturated Fat -77.4%
Contains more Monounsaturated Fat +340.3%
Contains more Polyunsaturated fat +321.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork loin Pork belly
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals 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 Pork loin Pork belly Opinion
Protein 19.74g 9.34g Pork loin
Fats 12.58g 53.01g Pork belly
Calories 198kcal 518kcal Pork belly
Calcium 18mg 5mg Pork loin
Iron 0.79mg 0.52mg Pork loin
Magnesium 21mg 4mg Pork loin
Phosphorus 197mg 108mg Pork loin
Potassium 356mg 185mg Pork loin
Sodium 50mg 32mg Pork belly
Zinc 1.74mg 1.02mg Pork loin
Copper 0.056mg 0.052mg Pork loin
Manganese 0.011mg 0.006mg Pork loin
Selenium 33.2µg 8µg Pork loin
Vitamin A 7IU 10IU Pork belly
Vitamin A RAE 2µg 3µg Pork belly
Vitamin E 0.21mg 0.39mg Pork belly
Vitamin D 21IU Pork loin
Vitamin D 0.5µg Pork loin
Vitamin C 0.6mg 0.3mg Pork loin
Vitamin B1 0.901mg 0.396mg Pork loin
Vitamin B2 0.248mg 0.242mg Pork loin
Vitamin B3 4.58mg 4.647mg Pork belly
Vitamin B5 0.723mg 0.256mg Pork loin
Vitamin B6 0.472mg 0.13mg Pork loin
Folate 1µg 1µg
Vitamin B12 0.53µg 0.84µg Pork belly
Tryptophan 0.244mg Pork loin
Threonine 0.891mg Pork loin
Isoleucine 0.91mg Pork loin
Leucine 1.572mg Pork loin
Lysine 1.766mg Pork loin
Methionine 0.514mg Pork loin
Phenylalanine 0.785mg Pork loin
Valine 1.064mg Pork loin
Histidine 0.77mg Pork loin
Cholesterol 63mg 72mg Pork loin
Saturated Fat 4.36g 19.33g Pork loin
Monounsaturated Fat 5.61g 24.7g Pork belly
Polyunsaturated fat 1.34g 5.65g Pork belly

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Pork belly
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
51%
Pork loin
34%
Pork belly
Minerals Daily Need Coverage Score
42%
Pork loin
18%
Pork belly

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 14.97g)
Which food is richer in minerals?
Pork loin
Pork loin is relatively richer in minerals
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 18mg)
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. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients
  2. Pork belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/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.