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  6. Beef vs. Pork belly

Beef vs. Pork belly — In-Depth Nutrition Comparison

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Important differences between beef and pork belly

  • Beef has more vitamin B12, vitamin B6, selenium, iron, zinc, phosphorus, vitamin B2, and vitamin B3; however, pork belly has more vitamin B1.
  • Beef's daily need coverage for vitamin B12 is 140% more.
  • Beef has 6 times more iron than pork belly. Beef has 3.04mg of iron, while pork belly has 0.52mg.
  • Beef is lower in saturated fat.

The food varieties used in the comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Pork, fresh, belly, raw.

Infographic

Beef 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.
Beef
Beef
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
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 +250%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +484.6%
Contains more CopperCopper +86.5%
Contains more ZincZinc +262.7%
Contains more PhosphorusPhosphorus +139.8%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +217.5%
Contains less SodiumSodium -40.7%

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.
Beef
Beef
9
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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% 1% 7.8% 0% 99% 56% 87% 15% 30% 105% 0% 0.75% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +87.9%
Contains more Vitamin B6Vitamin B6 +414.6%
Contains more Vitamin B12Vitamin B12 +401.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +56%
Contains more Vitamin B1Vitamin B1 +435.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 ProteinProtein +195%
Contains more WaterWater +78.9%
Contains more FatsFats +710.6%
Contains more OtherOther +355%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 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 -86.6%
Contains more Mono. FatMonounsaturated fat +803.4%
Contains more Poly. FatPolyunsaturated fat +962%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Pork belly DV% diff.
Vitamin B12 4.21µg 0.84µg 140%
Saturated fat 2.595g 19.33g 76%
Fats 6.54g 53.01g 71%
Monounsaturated fat 2.734g 24.7g 55%
Vitamin B6 0.669mg 0.13mg 41%
Protein 27.55g 9.34g 36%
Polyunsaturated fat 0.532g 5.65g 34%
Iron 3.04mg 0.52mg 32%
Selenium 25.4µg 8µg 32%
Vitamin B1 0.074mg 0.396mg 27%
Zinc 3.7mg 1.02mg 24%
Phosphorus 259mg 108mg 22%
Calories 169kcal 518kcal 17%
Choline 75.6mg 14%
Vitamin B2 0.4mg 0.242mg 12%
Vitamin B3 5.76mg 4.647mg 7%
Copper 0.097mg 0.052mg 5%
Potassium 352mg 185mg 5%
Vitamin B5 0.481mg 0.256mg 5%
Cholesterol 85mg 72mg 4%
Magnesium 14mg 4mg 2%
Folate 7µg 1µg 2%
Vitamin K 1.6µg 0µg 1%
Sodium 54mg 32mg 1%
Calcium 13mg 5mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.25mg 0.39mg 1%
Vitamin C 0mg 0.3mg 0%
Vitamin D 3IU 0%
Vitamin A 2µg 3µg 0%
Manganese 0.009mg 0.006mg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0%
Threonine 1.534mg 0%
Isoleucine 1.52mg 0%
Leucine 2.833mg 0%
Lysine 3.178mg 0%
Methionine 0.871mg 0%
Phenylalanine 1.299mg 0%
Valine 1.603mg 0%
Histidine 1.244mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Pork belly
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
76%
Beef
31%
Pork belly
Minerals Daily Need Coverage Score
55%
Beef
18%
Pork belly

Comparison summary

Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Beef
Beef is lower in Saturated fat (difference - 16.735g)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef
Beef is relatively richer in vitamins
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 ($)

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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.