Pork vs. Raw Pork Belly
Nutrition comparison of Cooked Pork and Raw Pork Belly
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
raw pork belly
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and raw pork belly:
- Both raw pork belly and pork are high in calories, protein and saturated fat.
- Pork has more Vitamin B6 and folate.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Raw Pork Belly (Pork, fresh, belly, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and pork are high in calories. Raw pork belly has 74% more calories than pork - raw pork belly has 518 calories per 100 grams and pork has 297 calories.
For macronutrient ratios, pork is much heavier in protein, much lighter in fat and similar to raw pork belly for carbs. Pork has a macronutrient ratio of 36:0:65 and for raw pork belly, 7:0:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Raw Pork Belly | |
|---|---|---|
| Protein | 36% | 7% |
| Carbohydrates | ~ | ~ |
| Fat | 65% | 93% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork belly and pork are high in protein. Pork has 175% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and pork has 25.7g of protein.
Fat
saturated fat
Both raw pork belly and pork are high in saturated fat. Raw pork belly has 150% more saturated fat than pork - raw pork belly has 19.3g of saturated fat per 100 grams and pork has 7.7g of saturated fat.
cholesterol
Raw pork belly and pork contain similar amounts of cholesterol - raw pork belly has 72mg of cholesterol per 100 grams and pork has 94mg of cholesterol.
Vitamins
Vitamin C
Raw pork belly and pork contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and pork has 0.7mg of Vitamin C.
Vitamin A
Raw pork belly and pork contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and pork has 2ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than raw pork belly - pork has 21iu of Vitamin D per 100 grams and raw pork belly does not contain significant amounts.
Vitamin E
Raw pork belly and pork contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and pork has 0.21mg of Vitamin E.
The B Vitamins
Pork has more Vitamin B6 and folate. Both pork and raw pork belly contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
| Pork | Raw Pork Belly | |
|---|---|---|
| Thiamin | 0.706 MG | 0.396 MG |
| Riboflavin | 0.22 MG | 0.242 MG |
| Niacin | 4.206 MG | 4.647 MG |
| Pantothenic acid | 0.52 MG | 0.256 MG |
| Vitamin B6 | 0.391 MG | 0.13 MG |
| Folate | 6 UG | 1 UG |
| Vitamin B12 | 0.54 UG | 0.84 UG |
Minerals
calcium
Pork has 340% more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and pork has 22mg of calcium.
iron
Pork has 148% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and pork has 1.3mg of iron.
potassium
Pork is an excellent source of potassium and it has 96% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and pork has 362mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than pork per 100 grams.
| Pork | Raw Pork Belly | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.48 G |
| Total | 0.07 G | 0.48 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than pork per 100 grams.
| Pork | Raw Pork Belly | |
|---|---|---|
| linoleic acid | 1.64 G | 5.03 G |
| other omega 6 | 0.08 G | 0.14 G |
| Total | 1.72 G | 5.17 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Raw Pork Belly (Pork, fresh, belly, raw) .
Cooked Pork g
()
|
Daily Values (%) |
Raw Pork Belly g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw pork belly or pork contain more calories in 100 grams?Both raw pork belly and pork are high in calories. Raw pork belly has 70% more calories than pork - raw pork belly has 518 calories in 100g and pork has 297 calories.
Is raw pork belly or pork better for protein?
Both raw pork belly and pork are high in protein. Pork has 180% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and pork has 25.7g of protein.
Does raw pork belly or pork contain more potassium?
Pork is a rich source of potassium and it has 100% more potassium than raw pork belly - raw pork belly has 185mg of potassium in 100 grams and pork has 362mg of potassium.