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Avocado vs. Pork belly — In-Depth Nutrition Comparison

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Important differences between avocado and pork belly

  • Avocado has more fiber, vitamin B5, folate, vitamin K, and copper; however, pork belly has more vitamin B12, vitamin B1, and vitamin B3.
  • Pork belly's daily need coverage for saturated Fat is 86% more.
  • Avocado is lower in saturated Fat.
  • Avocado has a higher glycemic index than pork belly.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Pork, fresh, belly, raw.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 1.5% 16% 20% 17% 28% 46% 4.2% 0.78% 44%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +162.2%
Contains more CopperCopper +265.4%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +2266.7%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +107.7%
Contains more SeleniumSelenium +1900%
~equal in Iron ~0.52mg

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 33% 8.8% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 1% 0.6% 7.8% 0% 99% 56% 87% 15% 30% 105% 0% 0.75% 0%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +1360%
Contains more Vitamin EVitamin E +430.8%
Contains more Vitamin B5Vitamin B5 +442.6%
Contains more Vitamin B6Vitamin B6 +97.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8000%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +491%
Contains more Vitamin B2Vitamin B2 +86.2%
Contains more Vitamin B3Vitamin B3 +167.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +99.3%
Contains more OtherOther +73.6%
Contains more ProteinProtein +367%
Contains more FatsFats +261.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated Fat: Sat. Fat 2.126 g
Monounsaturated Fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
39% 50% 11%
Saturated Fat: Sat. Fat 19.33 g
Monounsaturated Fat: Mono. Fat 24.7 g
Polyunsaturated fat: Poly. Fat 5.65 g
Contains less Sat. FatSaturated Fat -89%
Contains more Mono. FatMonounsaturated Fat +152.1%
Contains more Poly. FatPolyunsaturated fat +211.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Pork belly Opinion
Calories 160kcal 518kcal Pork belly
Protein 2g 9.34g Pork belly
Fats 14.66g 53.01g Pork belly
Vitamin C 10mg 0.3mg Avocado
Net carbs 1.83g 0g Avocado
Carbs 8.53g 0g Avocado
Cholesterol 0mg 72mg Avocado
Magnesium 29mg 4mg Avocado
Calcium 12mg 5mg Avocado
Potassium 485mg 185mg Avocado
Iron 0.55mg 0.52mg Avocado
Sugar 0.66g 0g Pork belly
Fiber 6.7g 0g Avocado
Copper 0.19mg 0.052mg Avocado
Zinc 0.64mg 1.02mg Pork belly
Starch 0.11g Avocado
Phosphorus 52mg 108mg Pork belly
Sodium 7mg 32mg Avocado
Vitamin A 146IU 10IU Avocado
Vitamin A 7µg 3µg Avocado
Vitamin E 2.07mg 0.39mg Avocado
Manganese 0.142mg 0.006mg Avocado
Selenium 0.4µg 8µg Pork belly
Vitamin B1 0.067mg 0.396mg Pork belly
Vitamin B2 0.13mg 0.242mg Pork belly
Vitamin B3 1.738mg 4.647mg Pork belly
Vitamin B5 1.389mg 0.256mg Avocado
Vitamin B6 0.257mg 0.13mg Avocado
Vitamin B12 0µg 0.84µg Pork belly
Vitamin K 21µg 0µg Avocado
Folate 81µg 1µg Avocado
Choline 14.2mg Avocado
Saturated Fat 2.126g 19.33g Avocado
Monounsaturated Fat 9.799g 24.7g Pork belly
Polyunsaturated fat 1.816g 5.65g Pork belly
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Fructose 0.12g Avocado
Omega-3 - ALA 0.111g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Pork belly
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Avocado
31%
Pork belly
Minerals Daily Need Coverage Score
21%
Avocado
18%
Pork belly

Comparison summary

Which food is lower in Sugar?
Pork belly
Pork belly is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Pork belly
Pork belly is lower in glycemic index (difference - 40)
Which food is cheaper?
Pork belly
Pork belly is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 72mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 17.204g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is richer in minerals?
?
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.