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Pork belly vs. Pork jowl — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on November 17, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Pork belly
vs
Pork jowl

Summary

Pork jowl is a fattier cut with higher amounts of fats and calories. In comparison, pork belly is richer in proteins and has fewer calories. Pork belly is richer in selenium, zinc, phosphorus, and vitamin B6. 

In accordance, in high amounts, both negatively impact overall health. 

Introduction

Pork jowl and pork belly are different cuts of pork. A pork jowl is a cut that comes from the head of the pork. On the other hand, pork belly comes from the belly of the pork. Both these cuts have different compositions regarding the meat and fat contents. Understanding the difference between these cuts is essential. 

It is also important to answer whether pork meat is red or white. You can read this article to answer your question. 

This article will compare these pork cuts regarding general differences, their nutrition content, and health impacts. 

General differences 

Pork jowl and belly are fatty cuts of pork. However, pork jowl has thick layers of fat. As an example, guanciale is a common use of pork jowl. As an example of pork belly, bacon is one of the main usages for pork belly. 

They are both used in the culinary world as strips or cubes crisped up to be used in different foods. 

The meat on a pork jowl is a slice of thick and chewier meat. Pork belly and jowl are mainly smoked and slowly cooked since they are not as tender as other cuts. 

Nutritional content comparison

This section will compare 100g of each cut in raw form. 

Calories

Pork jowl is higher in calories. There are 655 calories in 100g of pork jowl compared to pork belly, which contains 518 calories. 

Pork jowl is on the list of top 30 foods high in calories

Proteins

Pork belly is richer in proteins compared to pork jowl. Pork jowl contains 6.4g of protein compared to pork belly, which contains 9.3g of protein. 

Fats

The fat composition of these cuts is one of the essential components. 
Pork jowl contains 70g of fat compared to pork belly, which contains 53g of fat. Pork jowl is higher in fats by a very significant amount. 

Pork jowl is higher in saturated, monounsaturated, polyunsaturated, and cholesterol

The saturated fat composition of pork jowl is 25g, whereas, in pork belly, the saturated fat composition is lower than 19g.  

Concerning the fat content, both these cuts are highly fatty. Another comparative text is between pork shoulder vs. pork belly, which compares a less fatty cut of pork which is the shoulder. 

Carbs

The carbohydrate content is negligible in both of them. 

Minerals 

Pork belly is richer in selenium, zinc, and phosphorus. 

Below we can see the mineral distributions. 

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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +25%
Contains more IronIron +23.8%
Contains more CopperCopper +30%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -21.9%

Vitamins

Their vitamin content is nearly similar. They are both nearly equally rich in vitamins B1, B2, B3, and B12. Comparatively, pork belly is richer in vitamin B6. 

Below we can see the vitamin distributions. 

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% 0.6% 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 0% 0.54% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.5%
Contains more Vitamin B6Vitamin B6 +44.4%
~equal in Vitamin A ~9IU
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.386mg
~equal in Vitamin B2 ~0.236mg
~equal in Vitamin B3 ~4.535mg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0.82µg
~equal in Vitamin K ~µg
~equal in Folate ~1µg
~equal in Choline ~mg

Health impacts

Since pork meat is red meat, it is essential to know how red meat can impact our health. This article explains in-depth how red meat can affect your health. 

Cardiovascular health

High saturated fat intake, in this case with pork jowl and pork belly, is linked with an increased risk of cardiovascular diseases such as atherosclerosis. (1) (2)

Diabetes and metabolic diseases

Since both these foods are high in calories, unregulated consumption of high-caloric foods over a long period increases the risks of obesity and overall metabolic diseases. One of the main increased risks is type 2 diabetes, although none of these foods has a glycemic index.  (3)

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540268/ 
  2. https://pubmed.ncbi.nlm.nih.gov/32428300/ 
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4237976/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: November 17, 2022
Medically reviewed by Igor Bussel

Infographic

Pork belly vs Pork jowl infographic
Infographic link

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +46.4%
Contains more WaterWater +65.6%
Contains more FatsFats +31.3%
Contains more OtherOther +100%
~equal in Carbs ~0g

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
38% 50% 12%
Saturated Fat: Sat. Fat 25.26 g
Monounsaturated Fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated Fat -23.5%
Contains more Mono. FatMonounsaturated Fat +33.2%
Contains more Poly. FatPolyunsaturated fat +43.5%

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 Pork jowl
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pork belly Pork jowl Opinion
Calories 518kcal 655kcal Pork jowl
Protein 9.34g 6.38g Pork belly
Fats 53.01g 69.61g Pork jowl
Vitamin C 0.3mg 0mg Pork belly
Cholesterol 72mg 90mg Pork belly
Magnesium 4mg 3mg Pork belly
Calcium 5mg 4mg Pork belly
Potassium 185mg 148mg Pork belly
Iron 0.52mg 0.42mg Pork belly
Copper 0.052mg 0.04mg Pork belly
Zinc 1.02mg 0.84mg Pork belly
Phosphorus 108mg 86mg Pork belly
Sodium 32mg 25mg Pork jowl
Vitamin A 10IU 9IU Pork belly
Vitamin A 3µg 3µg
Vitamin E 0.39mg 0.29mg Pork belly
Manganese 0.006mg 0.005mg Pork belly
Selenium 8µg 1.5µg Pork belly
Vitamin B1 0.396mg 0.386mg Pork belly
Vitamin B2 0.242mg 0.236mg Pork belly
Vitamin B3 4.647mg 4.535mg Pork belly
Vitamin B5 0.256mg 0.25mg Pork belly
Vitamin B6 0.13mg 0.09mg Pork belly
Vitamin B12 0.84µg 0.82µg Pork belly
Folate 1µg 1µg
Saturated Fat 19.33g 25.26g Pork belly
Monounsaturated Fat 24.7g 32.89g Pork jowl
Polyunsaturated fat 5.65g 8.11g Pork jowl
Tryptophan 0.021mg Pork jowl
Threonine 0.21mg Pork jowl
Isoleucine 0.168mg Pork jowl
Leucine 0.446mg Pork jowl
Lysine 0.528mg Pork jowl
Methionine 0.095mg Pork jowl
Phenylalanine 0.239mg Pork jowl
Valine 0.305mg Pork jowl
Histidine 0.072mg Pork jowl

Which food is preferable for your diet?

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

People also compare

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
29%
Pork jowl
Minerals Daily Need Coverage Score
18%
Pork belly
12%
Pork jowl

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Pork belly
Pork belly is lower in Saturated Fat (difference - 5.93g)
Which food is cheaper?
Pork belly
Pork belly is cheaper (difference - $0.8)
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 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)

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.