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

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on May 03, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Pork shoulder
vs
Pork belly

Summary

Pork shoulder is a leaner cut, and it is richer in proteins, selenium, choline, zinc, phosphorus, iron, copper, and vitamins B1, B2, B5, B6, and D. In comparison, pork belly is higher in total fats and saturated fats and richer in vitamins B3 and B12.

Table of contents

  1. Introduction
    1. Nutritional content comparison
      1. Calories
        1. Carbs
          1. Proteins
            1. Fats
              1. Minerals
                1. Vitamins
                2. Health impacts
                  1. Cardiovascular and metabolic health
                    1. Anemia
                      1. Vitamin D
                        1. Choline benefits
                        2. References

                          Introduction

                          This text will compare two different pork cuts; pork shoulder vs. pork belly. These cuts are different cuts based on several aspects. They are different according to taste, tenderness, the content of fat, and the content of lean meat.

                          The pork shoulder contains a lean portion. However, it's a tougher cut. A pork belly is a juicer and fattier cut than a pork shoulder.

                          The main focus of this article will be their nutritional content and health impacts.

                          Nutritional content comparison

                          We are going to consider 100g of each cut. Noting that we are considering them in their raw state.

                          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.
                          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
                          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%
                          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%
                          Contains less SodiumSodium -50.8%

                          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.
                          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 2.3% 0.42% 3.8% 51% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
                          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%
                          Contains more Vitamin CVitamin C +133.3%
                          Contains more Vitamin DVitamin D +∞%
                          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%
                          Contains more CholineCholine +∞%
                          Contains more Vitamin AVitamin A +42.9%
                          Contains more Vitamin EVitamin E +105.3%
                          Contains more Vitamin B3Vitamin B3 +21.2%
                          Contains more Vitamin B12Vitamin B12 +13.5%
                          ~equal in Vitamin K ~0µg

                          Health impacts

                          Pork shoulder and belly come from pork; these cuts can affect health differently since their nutritional content differs.

                          The pork shoulder is a leaner cut than the pork belly; however, it has tougher meat since it comes from the shoulder, which supports the animal's weight. The shoulder cut is healthier since it is lower in calories and fats. It is richer in proteins, minerals, and vitamins.

                          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 Article author photo 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)

                          References

                          1. https://pubmed.ncbi.nlm.nih.gov/34649831/
                          2. https://pubmed.ncbi.nlm.nih.gov/26561617/
                          3. https://pubmed.ncbi.nlm.nih.gov/28189173/
                          4. https://pubmed.ncbi.nlm.nih.gov/12643357/
                          5. https://pubmed.ncbi.nlm.nih.gov/30335299/
                          6. https://pubmed.ncbi.nlm.nih.gov/32993309/
                          Article author photo Jack Yacoubian
                          Education: Haigazian Medical University
                          Last updated: May 03, 2023
                          Medically reviewed by Arpi Gasparyan

                          Infographic

                          Pork shoulder vs Pork belly infographic
                          Infographic link

                          Macronutrient Comparison

                          Macronutrient breakdown side-by-side comparison
                          17% 18% 64%
                          Protein: 17.18 g
                          Fats: 17.99 g
                          Carbs: 0 g
                          Water: 64.02 g
                          Other: 0.81 g
                          9% 53% 37%
                          Protein: 9.34 g
                          Fats: 53.01 g
                          Carbs: 0 g
                          Water: 36.74 g
                          Other: 0.91 g
                          Contains more ProteinProtein +83.9%
                          Contains more WaterWater +74.3%
                          Contains more FatsFats +194.7%
                          Contains more OtherOther +12.3%
                          ~equal in Carbs ~0g

                          Fat Type Comparison

                          Fat type breakdown side-by-side comparison
                          39% 50% 12%
                          Saturated Fat: Sat. Fat 6.24 g
                          Monounsaturated Fat: Mono. Fat 8.01 g
                          Polyunsaturated fat: Poly. Fat 1.92 g
                          39% 50% 11%
                          Saturated Fat: Sat. Fat 19.33 g
                          Monounsaturated Fat: Mono. Fat 24.7 g
                          Polyunsaturated fat: Poly. Fat 5.65 g
                          Contains less Sat. FatSaturated Fat -67.7%
                          Contains more Mono. FatMonounsaturated Fat +208.4%
                          Contains more Poly. FatPolyunsaturated fat +194.3%

                          Comparison summary table

                          Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                          Pork shoulder Pork belly
                          Lower in Cholesterol ok
                          Lower in Saturated Fat ok
                          Rich in minerals ok
                          Rich in vitamins ok
                          Lower in Sodium ok
                          Lower in Sugar Equal
                          Lower in Glycemic Index Equal
                          Lower in price Equal

                          All nutrients comparison - raw data values

                          Nutrient Pork shoulder Pork belly Opinion
                          Calories 236kcal 518kcal Pork belly
                          Protein 17.18g 9.34g Pork shoulder
                          Fats 17.99g 53.01g Pork belly
                          Vitamin C 0.7mg 0.3mg Pork shoulder
                          Cholesterol 71mg 72mg Pork shoulder
                          Vitamin D 70IU Pork shoulder
                          Magnesium 18mg 4mg Pork shoulder
                          Calcium 15mg 5mg Pork shoulder
                          Potassium 302mg 185mg Pork shoulder
                          Iron 1.05mg 0.52mg Pork shoulder
                          Copper 0.084mg 0.052mg Pork shoulder
                          Zinc 2.7mg 1.02mg Pork shoulder
                          Phosphorus 182mg 108mg Pork shoulder
                          Sodium 65mg 32mg Pork belly
                          Vitamin A 7IU 10IU Pork belly
                          Vitamin A 2µg 3µg Pork belly
                          Vitamin E 0.19mg 0.39mg Pork belly
                          Vitamin D 1.7µg Pork shoulder
                          Manganese 0.011mg 0.006mg Pork shoulder
                          Selenium 25.5µg 8µg Pork shoulder
                          Vitamin B1 0.767mg 0.396mg Pork shoulder
                          Vitamin B2 0.275mg 0.242mg Pork shoulder
                          Vitamin B3 3.833mg 4.647mg Pork belly
                          Vitamin B5 0.719mg 0.256mg Pork shoulder
                          Vitamin B6 0.348mg 0.13mg Pork shoulder
                          Vitamin B12 0.74µg 0.84µg Pork belly
                          Folate 5µg 1µg Pork shoulder
                          Choline 60.6mg Pork shoulder
                          Saturated Fat 6.24g 19.33g Pork shoulder
                          Monounsaturated Fat 8.01g 24.7g Pork belly
                          Polyunsaturated fat 1.92g 5.65g Pork belly
                          Tryptophan 0.208mg Pork shoulder
                          Threonine 0.768mg Pork shoulder
                          Isoleucine 0.781mg Pork shoulder
                          Leucine 1.36mg Pork shoulder
                          Lysine 1.531mg Pork shoulder
                          Methionine 0.441mg Pork shoulder
                          Phenylalanine 0.681mg Pork shoulder
                          Valine 0.921mg Pork shoulder
                          Histidine 0.656mg Pork shoulder

                          Which food is preferable for your diet?

                          ok
                          ok
                          is better in case of low diet
                          Pork shoulder Pork belly
                          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
                          49%
                          Pork shoulder
                          31%
                          Pork belly
                          Minerals Daily Need Coverage Score
                          41%
                          Pork shoulder
                          18%
                          Pork belly

                          Comparison summary

                          Which food is lower in Cholesterol?
                          Pork shoulder
                          Pork shoulder is lower in Cholesterol (difference - 1mg)
                          Which food is lower in Saturated Fat?
                          Pork shoulder
                          Pork shoulder is lower in Saturated Fat (difference - 13.09g)
                          Which food is richer in minerals?
                          Pork shoulder
                          Pork shoulder is relatively richer in minerals
                          Which food is richer in vitamins?
                          Pork shoulder
                          Pork shoulder is relatively richer in vitamins
                          Which food contains less Sodium?
                          Pork belly
                          Pork belly contains less Sodium (difference - 33mg)
                          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 ($)

                          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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/nutrients
                          2. Pork belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/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.