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Pork belly vs. Kielbasa — In-Depth Nutrition Comparison

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How are pork belly and kielbasa different?

  • Pork belly is higher in monounsaturated fat and polyunsaturated fat; however, kielbasa is richer in vitamin C and iron.
  • Daily need coverage for saturated fat for pork belly is 66% higher.
  • Pork belly contains 3 times more monounsaturated fat than kielbasa. While pork belly contains 24.7g of monounsaturated fat, kielbasa contains only 8.27g.
  • Kielbasa has less saturated fat.
  • Pork belly has a lower glycemic index (0) than kielbasa (28).

Pork, fresh, belly, raw and Kielbasa, Polish, turkey and beef, smoked are the varieties used in this article.

Infographic

Pork belly vs Kielbasa 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 2.9% 1.5% 16% 20% 17% 28% 46% 4.2% 0.78% 44%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +138.5%

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 1% 1% 7.8% 0% 99% 56% 87% 15% 30% 105% 0% 0.75% 0%
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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +4833.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more FatsFats +201.2%
Contains more ProteinProtein +40.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.8%
Contains more OtherOther +273.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 11%
Saturated fat: Sat. Fat 19.33 g
Monounsaturated fat: Mono. Fat 24.7 g
Polyunsaturated fat: Poly. Fat 5.65 g
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 g
Contains more Mono. FatMonounsaturated fat +198.7%
Contains more Poly. FatPolyunsaturated fat +142.5%
Contains less Sat. FatSaturated fat -67.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork belly Kielbasa DV% diff.
Saturated fat 19.33g 6.23g 60%
Fats 53.01g 17.6g 54%
Sodium 32mg 1200mg 51%
Monounsaturated fat 24.7g 8.27g 41%
Vitamin B12 0.84µg 35%
Vitamin B1 0.396mg 33%
Vitamin B3 4.647mg 29%
Polyunsaturated fat 5.65g 2.33g 22%
Vitamin B2 0.242mg 19%
Vitamin C 0.3mg 14.8mg 16%
Calories 518kcal 226kcal 15%
Phosphorus 108mg 15%
Selenium 8µg 15%
Vitamin B6 0.13mg 10%
Zinc 1.02mg 9%
Iron 0.52mg 1.24mg 9%
Protein 9.34g 13.1g 8%
Copper 0.052mg 6%
Potassium 185mg 5%
Vitamin B5 0.256mg 5%
Vitamin E 0.39mg 3%
Magnesium 4mg 1%
Cholesterol 72mg 70mg 1%
Carbs 0g 3.9g 1%
Calcium 5mg 1%
Net carbs 0g 3.9g N/A
Vitamin A 3µg 0µg 0%
Manganese 0.006mg 0%
Folate 1µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork belly Kielbasa
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
31%
Pork belly
4%
Kielbasa
Minerals Daily Need Coverage Score
18%
Pork belly
20%
Kielbasa

Comparison summary

Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 1168mg)
Which food is lower in glycemic index?
Pork belly
Pork belly is lower in glycemic index (difference - 28)
Which food is cheaper?
Pork belly
Pork belly is cheaper (difference - $1.5)
Which food is richer in minerals?
Pork belly
Pork belly is relatively richer in minerals
Which food is richer in vitamins?
Pork belly
Pork belly is relatively richer in vitamins
Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated fat?
Kielbasa
Kielbasa is lower in Saturated fat (difference - 13.1g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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 belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/nutrients
  2. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.