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

Calories

Since pork belly is a fattier cut, it contains more calories. Pork belly contains nearly 2.2 times more calories compared to pork shoulder. Pork belly contains 518 calories, whereas pork shoulder 238 calories.

Carbs

The carb content of both cuts is negligible.

Proteins

Pork shoulder is a leaner cut and contains double the amount of protein compared to pork belly. Pork shoulder contains nearly 18g of protein, whereas pork belly contains 9g of protein.

Fats

Pork belly is very high in fat and contains 53g of fat compared to pork shoulder, which contains nearly 18g of fat.

It is important to note that pork belly is very high in saturated fats. It contains nearly 20g of saturated fats compared to pork shoulder, which contains 6g.

However, pork belly is richer in monounsaturated and polyunsaturated fats.

Minerals

Pork shoulder is richer in selenium, choline, zinc, phosphorus, iron, and copper. It is richer in all minerals compared to pork belly.

Below we can visualize their comparative diagrams.

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.

Pork belly

1

Pork shoulder

9

Contains less SodiumSodium

-50.8%

Contains more MagnesiumMagnesium	+350%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+63.2%
Contains more IronIron	+101.9%
Contains more CopperCopper	+61.5%
Contains more ZincZinc	+164.7%
Contains more PhosphorusPhosphorus	+68.5%
Contains more ManganeseManganese	+83.3%
Contains more SeleniumSelenium	+218.8%

Vitamins

Pork shoulder is richer in vitamins B1, B2, B5, B6, and D. Whereas pork belly is richer in vitamins B3 and B12.

Below we can visualize their comparative diagrams.

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.

Pork belly

4

Pork shoulder

8

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+105.3%
Contains more Vitamin B3Vitamin B3	+21.2%
Contains more Vitamin B12Vitamin B12	+13.5%

Contains more Vitamin CVitamin C	+133.3%
Contains more Vitamin B1Vitamin B1	+93.7%
Contains more Vitamin B2Vitamin B2	+13.6%
Contains more Vitamin B5Vitamin B5	+180.9%
Contains more Vitamin B6Vitamin B6	+167.7%
Contains more FolateFolate	+400%

~equal in Vitamin K ~0µg

Cardiovascular and metabolic health

Pork belly is high in fats and saturated fats which is linked with increased risks of cardiovascular diseases and metabolic diseases.

High saturated fat foods are linked with increased cardiovascular mortality risks such as atherosclerosis and myocardial infarctions. (1)(2)

Anemia

Section reviewed by gastroenterologist Arpi Gasparyan

Pork shoulder and belly and rich in iron and vitamin B12: pork shoulder is richer in iron, and pork belly is richer in vitamin B12.

Regular iron-rich food consumption decreases the risk of iron deficiency or microcytic anemia and helps in the treatment. In comparison, vitamin B12 decreases the risk of vitamin B12 deficiency or megaloblastic anemia. (3)(4)

Vitamin D

Vitamin D is essential to maintain normal immunity, bone health, and calcium homeostasis, among other physiological necessities. Pork shoulder is richer in vitamin D, which improves overall physiology, and it is a necessary vitamin to consume in countries with low sun exposure. (5)

Choline benefits

Choline is an essential element to consider, and pork shoulder contains a rich and highly bioavailable source of choline. Choline is essential in general physiological processes, specifically in the formation of acetylcholine and the regulation of homocysteine metabolism. This choline maintains metabolic physiology and cognitive activity of the nervous system. (6)