Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and chicken leg:
Both pork and chicken leg are high in calories. Pork has 39% more calories than chicken leg - pork has 297 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, pork is heavier in protein, lighter in fat and similar to chicken leg for carbs. Pork has a macronutrient ratio of 36:0:65 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Chicken Leg | |
|---|---|---|
| Protein | 36% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 65% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and pork are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and pork does not contain significant amounts.
Both pork and chicken leg are high in protein. Pork has 57% more protein than chicken leg - pork has 25.7g of protein per 100 grams and chicken leg has 16.4g of protein.
Pork is high in saturated fat and chicken leg has 43% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and pork are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and pork does not contain significant amounts.
Pork and chicken leg contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Pork and chicken leg contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 13 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Pork has 950% more Vitamin D than chicken leg - pork has 21iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Pork and chicken leg contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and pork contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
Pork has more thiamin. Both pork and chicken leg contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Pork | Chicken Leg | |
|---|---|---|
| Thiamin | 0.706 MG | 0.073 MG |
| Riboflavin | 0.22 MG | 0.141 MG |
| Niacin | 4.206 MG | 4.733 MG |
| Pantothenic acid | 0.52 MG | 0.994 MG |
| Vitamin B6 | 0.391 MG | 0.318 MG |
| Folate | 6 UG | 4 UG |
| Vitamin B12 | 0.54 UG | 0.56 UG |
Pork has 144% more calcium than chicken leg - pork has 22mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Pork has 87% more iron than chicken leg - pork has 1.3mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both pork and chicken leg are high in potassium. Pork has 78% more potassium than chicken leg - pork has 362mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than pork per 100 grams.
| Pork | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.07 G | 0.181 G |
Comparing omega-6 fatty acids, both pork and chicken leg contain significant amounts of linoleic acid.
| Pork | Chicken Leg | |
|---|---|---|
| linoleic acid | 1.64 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.64 G | 3.003 G |
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 Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Cooked Pork g
()
|
Daily Values (%) |
Chicken Leg 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 | |||