Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and chicken breast:
Both pork and chicken breast are high in calories. Pork has 80% more calories than chicken breast - pork has 297 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, pork is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Pork has a macronutrient ratio of 35:0:65 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Pork | Chicken Breast | |
---|---|---|
Protein | 35% | 79% |
Carbohydrates | ~ | ~ |
Fat | 65% | 21% |
Alcohol | ~ | ~ |
Both pork and chicken breast are high in protein. Chicken breast has 21% more protein than pork - pork has 25.7g of protein per 100 grams and chicken breast has 31g of protein.
Pork is high in saturated fat and chicken breast has 87% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
Pork and chicken breast contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Pork has more Vitamin C than chicken breast - pork has 0.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Pork and chicken breast contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Pork has 320% more Vitamin D than chicken breast - pork has 21iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Pork and chicken breast contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Chicken breast and pork contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
Pork has more thiamin, however, chicken breast contains more niacin. Both pork and chicken breast contain significant amounts of riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
Pork | Chicken Breast | |
---|---|---|
Thiamin | 0.706 MG | 0.07 MG |
Riboflavin | 0.22 MG | 0.114 MG |
Niacin | 4.206 MG | 13.712 MG |
Pantothenic acid | 0.52 MG | 0.965 MG |
Vitamin B6 | 0.391 MG | 0.6 MG |
Folate | 6 UG | 4 UG |
Vitamin B12 | 0.54 UG | 0.34 UG |
Pork and chicken breast contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and chicken breast has 15mg of calcium.
Pork and chicken breast contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and chicken breast has 1mg of iron.
Both pork and chicken breast are high in potassium. Pork has 41% more potassium than chicken breast - pork has 362mg of potassium per 100 grams and chicken breast has 256mg of potassium.
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than pork per 100 grams.
Pork | Chicken Breast | |
---|---|---|
alpha linoleic acid | 0.07 G | 0.03 G |
DHA | ~ | 0.02 G |
EPA | ~ | 0.01 G |
DPA | ~ | 0.01 G |
Total | 0.07 G | 0.07 G |
Comparing omega-6 fatty acids, pork has more linoleic acid than chicken breast per 100 grams.
Pork | Chicken Breast | |
---|---|---|
linoleic acid | 1.64 G | 0.59 G |
other omega 6 | 0.08 G | 0.06 G |
Total | 1.72 G | 0.65 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pork or Chicken Breast .
Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cooked Pork g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
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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 % |
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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 | |||