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Pork belly vs. Pot roast — In-Depth Nutrition Comparison

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How are pork belly and pot roast different?

  • Pork belly is richer in vitamin B1, while pot roast is higher in vitamin B12, zinc, selenium, iron, vitamin B6, phosphorus, and vitamin B5.
  • Pork belly covers your daily need for saturated fat, 59% more than pot roast.
  • Pork belly contains 7 times more vitamin B1 than pot roast. Pork belly contains 0.396mg of vitamin B1, while pot roast contains 0.059mg.
  • Pot roast is lower in saturated fat.

Pork, fresh, belly, raw and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised types were used in this article.

Infographic

Pork belly vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains less SodiumSodium -31.9%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +24.9%
Contains more IronIron +365.4%
Contains more CopperCopper +90.4%
Contains more ZincZinc +552.9%
Contains more PhosphorusPhosphorus +61.1%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +237.5%

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 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +571.2%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin B5Vitamin B5 +123%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more Vitamin B12Vitamin B12 +153.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more FatsFats +176.5%
Contains more OtherOther +-9200%
Contains more ProteinProtein +209.9%
Contains more WaterWater +41.3%
~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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains more Mono. FatMonounsaturated fat +202.1%
Contains more Poly. FatPolyunsaturated fat +698%
Contains less Sat. FatSaturated fat -61%

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 Pot roast
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork belly Pot roast DV% diff.
Vitamin B12 0.84µg 2.13µg 54%
Saturated fat 19.33g 7.548g 54%
Fats 53.01g 19.17g 52%
Zinc 1.02mg 6.66mg 51%
Monounsaturated fat 24.7g 8.175g 41%
Protein 9.34g 28.94g 39%
Selenium 8µg 27µg 35%
Polyunsaturated fat 5.65g 0.708g 33%
Vitamin B1 0.396mg 0.059mg 28%
Iron 0.52mg 2.42mg 24%
Choline 110.2mg 20%
Cholesterol 72mg 116mg 15%
Vitamin B6 0.13mg 0.283mg 12%
Calories 518kcal 297kcal 11%
Phosphorus 108mg 174mg 9%
Vitamin B5 0.256mg 0.571mg 6%
Vitamin B2 0.242mg 0.171mg 5%
Copper 0.052mg 0.099mg 5%
Magnesium 4mg 19mg 4%
Vitamin B3 4.647mg 4.105mg 3%
Vitamin K 0µg 1.8µg 2%
Folate 1µg 9µg 2%
Vitamin E 0.39mg 0.51mg 1%
Sodium 32mg 47mg 1%
Potassium 185mg 231mg 1%
Calcium 5mg 16mg 1%
Vitamin D 0.2µg 1%
Vitamin D 8IU 1%
Vitamin C 0.3mg 0mg 0%
Vitamin A 3µg 0µg 0%
Manganese 0.006mg 0.01mg 0%
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork belly Pot roast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
45%
Pot roast
Minerals Daily Need Coverage Score
18%
Pork belly
57%
Pot roast

Comparison summary

Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is lower in Saturated fat?
Pot roast
Pot roast is lower in Saturated fat (difference - 11.782g)
Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 15mg)
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)
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.