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  6. Pork shoulder vs. Pork belly

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

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A recap on the differences between pork shoulder and pork belly

  • Pork shoulder has more selenium, vitamin B1, vitamin B6, zinc, phosphorus, vitamin B5, and iron; however, pork belly is higher in vitamin B3.
  • Pork belly covers your daily saturated fat needs 65% more than pork shoulder.
  • Pork belly contains 3 times less selenium than pork shoulder. Pork shoulder contains 25.5µg of selenium, while pork belly contains 8µg.
  • Pork shoulder has less saturated fat.

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

Infographic

Pork shoulder vs Pork belly 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.
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%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 26% 0.67% 3.8% 192% 63% 72% 43% 80% 93% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 7.8% 99% 56% 87% 15% 30% 105% 0% 0.75%
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 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%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork shoulder Pork belly DV% diff.
Saturated fat 6.24g 19.33g 60%
Fats 17.99g 53.01g 54%
Monounsaturated fat 8.01g 24.7g 42%
Selenium 25.5µg 8µg 32%
Vitamin B1 0.767mg 0.396mg 31%
Polyunsaturated fat 1.92g 5.65g 25%
Vitamin B6 0.348mg 0.13mg 17%
Protein 17.18g 9.34g 16%
Zinc 2.7mg 1.02mg 15%
Calories 236kcal 518kcal 14%
Phosphorus 182mg 108mg 11%
Choline 60.6mg 11%
Vitamin D* 70 IU 9%
Vitamin D 1.7µg 9%
Vitamin B5 0.719mg 0.256mg 9%
Iron 1.05mg 0.52mg 7%
Vitamin B3 3.833mg 4.647mg 5%
Copper 0.084mg 0.052mg 4%
Vitamin B12 0.74µg 0.84µg 4%
Magnesium 18mg 4mg 3%
Potassium 302mg 185mg 3%
Vitamin B2 0.275mg 0.242mg 3%
Calcium 15mg 5mg 1%
Sodium 65mg 32mg 1%
Vitamin E 0.19mg 0.39mg 1%
Folate 5µg 1µg 1%
Protein per 100 calories 7.3g 1.8g N/A
Calories per 10 g protein 137kcal 555kcal N/A
Weight per 100 calories 42g 19g N/A
Unsaturated / Saturated Fat ratio 1.6 1.6 N/A
Vitamin C 0.7mg 0.3mg 0%
Cholesterol 71mg 72mg 0%
Vitamin A 2µg 3µg 0%
Manganese 0.011mg 0.006mg 0%
Tryptophan 0.208mg 0%
Threonine 0.768mg 0%
Isoleucine 0.781mg 0%
Leucine 1.36mg 0%
Lysine 1.531mg 0%
Methionine 0.441mg 0%
Phenylalanine 0.681mg 0%
Valine 0.921mg 0%
Histidine 0.656mg 0%

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%

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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 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.