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

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Summary of differences between Pork belly and Pork leg

  • Pork belly has more Vitamin B12, however, Pork leg is higher in Selenium, Vitamin B1, Vitamin B6, Phosphorus, Vitamin B5, and Zinc.
  • Pork belly covers your daily need of Saturated Fat 64% more than Pork leg.
  • Pork leg has less Saturated Fat.

These are the specific foods used in this comparison Pork, fresh, belly, raw and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Pork belly vs Pork leg 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.
Contains less Sodium -31.9%
Contains more Iron +63.5%
Contains more Magnesium +400%
Contains more Phosphorus +84.3%
Contains more Potassium +70.3%
Contains more Zinc +89.2%
Contains more Copper +25%
Contains more Manganese +283.3%
Contains more Selenium +267.5%
Equal in Calcium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1.5% 20% 2.9% 46% 16% 4.2% 28% 17% 0.78% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1.5% 32% 14% 85% 28% 6.1% 53% 22% 3% 160%
Contains less Sodium -31.9%
Contains more Iron +63.5%
Contains more Magnesium +400%
Contains more Phosphorus +84.3%
Contains more Potassium +70.3%
Contains more Zinc +89.2%
Contains more Copper +25%
Contains more Manganese +283.3%
Contains more Selenium +267.5%
Equal in Calcium - 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.
:
Contains more Vitamin A +42.9%
Contains more Vitamin B2 +21%
Contains more Vitamin B12 +33.3%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +85.9%
Contains more Vitamin B5 +167.6%
Contains more Vitamin B6 +208.5%
Contains more Folate +600%
Equal in Vitamin B3 - 4.574
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.6% 7.8% 0% 1% 99% 56% 87% 15% 30% 0.75% 105% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.42% 0% 15% 2.3% 184% 46% 86% 41% 93% 5.3% 79% 0% 0%
Contains more Vitamin A +42.9%
Contains more Vitamin B2 +21%
Contains more Vitamin B12 +33.3%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +85.9%
Contains more Vitamin B5 +167.6%
Contains more Vitamin B6 +208.5%
Contains more Folate +600%
Equal in Vitamin B3 - 4.574

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +180.9%
Contains more Protein +86.6%
Contains more Water +70%
Contains more Other +35.2%
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more Fats +180.9%
Contains more Protein +86.6%
Contains more Water +70%
Contains more Other +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +194.7%
Contains more Polyunsaturated fat +181.1%
Contains less Saturated Fat -66.2%
39% 50% 11%
Saturated Fat: 19.33 g
Monounsaturated Fat: 24.7 g
Polyunsaturated fat: 5.65 g
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Contains more Monounsaturated Fat +194.7%
Contains more Polyunsaturated fat +181.1%
Contains less Saturated Fat -66.2%

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

All nutrients comparison - raw data values

Nutrient Pork belly Pork leg Opinion
Protein 9.34g 17.43g Pork leg
Fats 53.01g 18.87g Pork belly
Calories 518kcal 245kcal Pork belly
Calcium 5mg 5mg
Iron 0.52mg 0.85mg Pork leg
Magnesium 4mg 20mg Pork leg
Phosphorus 108mg 199mg Pork leg
Potassium 185mg 315mg Pork leg
Sodium 32mg 47mg Pork belly
Zinc 1.02mg 1.93mg Pork leg
Copper 0.052mg 0.065mg Pork leg
Manganese 0.006mg 0.023mg Pork leg
Selenium 8µg 29.4µg Pork leg
Vitamin A 10IU 7IU Pork belly
Vitamin A RAE 3µg 0µg Pork belly
Vitamin E 0.39mg Pork belly
Vitamin D 20IU Pork leg
Vitamin D 0.5µg Pork leg
Vitamin C 0.3mg 0.7mg Pork leg
Vitamin B1 0.396mg 0.736mg Pork leg
Vitamin B2 0.242mg 0.2mg Pork belly
Vitamin B3 4.647mg 4.574mg Pork belly
Vitamin B5 0.256mg 0.685mg Pork leg
Vitamin B6 0.13mg 0.401mg Pork leg
Folate 1µg 7µg Pork leg
Vitamin B12 0.84µg 0.63µg Pork belly
Tryptophan 0.208mg Pork leg
Threonine 0.776mg Pork leg
Isoleucine 0.787mg Pork leg
Leucine 1.376mg Pork leg
Lysine 1.55mg Pork leg
Methionine 0.444mg Pork leg
Phenylalanine 0.689mg Pork leg
Valine 0.931mg Pork leg
Histidine 0.659mg Pork leg
Cholesterol 72mg 73mg Pork belly
Saturated Fat 19.33g 6.54g Pork leg
Monounsaturated Fat 24.7g 8.38g Pork belly
Polyunsaturated fat 5.65g 2.01g Pork belly

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork belly Pork leg
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
31%
Pork belly
42%
Pork leg
Minerals Daily Need Coverage Score
18%
Pork belly
40%
Pork leg

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pork leg
Pork leg is lower in Saturated Fat (difference - 12.79g)
Which food is richer in minerals?
Pork leg
Pork leg is relatively richer in minerals
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 1mg)
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 belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/nutrients
  2. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.