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

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A recap on differences between pork belly and pork loin

  • Pork belly has more vitamin B12; however, pork loin is higher in selenium, vitamin B1, vitamin B6, phosphorus, vitamin B5, zinc, and potassium.
  • Pork belly covers your daily saturated fat needs 75% more than pork loin.
  • Pork loin contains 2 times less vitamin B12 than pork belly. Pork belly contains 0.84µg of vitamin B12, while pork loin contains 0.53µg.
  • Pork loin has less saturated fat.

Food varieties used in this article are Pork, fresh, belly, raw and Pork, fresh, loin, whole, separable lean, and fat, raw.

Infographic

Pork belly vs Pork loin infographic
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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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains less SodiumSodium -36%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +51.9%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +82.4%
Contains more ManganeseManganese +83.3%
Contains more SeleniumSelenium +315%
~equal in Copper ~0.056mg

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 2% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B12Vitamin B12 +58.5%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B5Vitamin B5 +182.4%
Contains more Vitamin B6Vitamin B6 +263.1%
~equal in Vitamin B2 ~0.248mg
~equal in Vitamin B3 ~4.58mg
~equal in Vitamin K ~0µg
~equal in Folate ~1µg

All nutrients comparison - raw data values

Nutrient Pork belly Pork loin DV% diff.
Saturated fat 19.33g 4.36g 68%
Fats 53.01g 12.58g 62%
Monounsaturated fat 24.7g 5.61g 48%
Selenium 8µg 33.2µg 46%
Vitamin B1 0.396mg 0.901mg 42%
Polyunsaturated fat 5.65g 1.34g 29%
Vitamin B6 0.13mg 0.472mg 26%
Protein 9.34g 19.74g 21%
Calories 518kcal 198kcal 16%
Vitamin B12 0.84µg 0.53µg 13%
Phosphorus 108mg 197mg 13%
Choline 69.7mg 13%
Vitamin B5 0.256mg 0.723mg 9%
Zinc 1.02mg 1.74mg 7%
Potassium 185mg 356mg 5%
Magnesium 4mg 21mg 4%
Cholesterol 72mg 63mg 3%
Vitamin D 21IU 3%
Iron 0.52mg 0.79mg 3%
Vitamin D 0.5µg 3%
Calcium 5mg 18mg 1%
Sodium 32mg 50mg 1%
Vitamin E 0.39mg 0.21mg 1%
Vitamin C 0.3mg 0.6mg 0%
Copper 0.052mg 0.056mg 0%
Vitamin A 3µg 2µg 0%
Manganese 0.006mg 0.011mg 0%
Vitamin B2 0.242mg 0.248mg 0%
Vitamin B3 4.647mg 4.58mg 0%
Folate 1µg 1µg 0%
Tryptophan 0.244mg 0%
Threonine 0.891mg 0%
Isoleucine 0.91mg 0%
Leucine 1.572mg 0%
Lysine 1.766mg 0%
Methionine 0.514mg 0%
Phenylalanine 0.785mg 0%
Valine 1.064mg 0%
Histidine 0.77mg 0%

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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more FatsFats +321.4%
Contains more OtherOther +19.7%
Contains more ProteinProtein +111.3%
Contains more WaterWater +82.1%
~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
39% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains more Mono. FatMonounsaturated fat +340.3%
Contains more Poly. FatPolyunsaturated fat +321.6%
Contains less Sat. FatSaturated fat -77.4%

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.