Pork vs. Chicken
Nutrition comparison of Cooked Pork and Cooked Chicken
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and chicken:
- Both pork and chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, chicken has more dha and dpa than pork.
- Pork has more thiamin, however, chicken contains more pantothenic acid.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and chicken are high in calories. Pork has 57% more calories than chicken - pork has 297 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, pork is lighter in protein, heavier in fat and similar to chicken for carbs. Pork has a macronutrient ratio of 36:0:65 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Chicken | |
|---|---|---|
| Protein | 36% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 65% | 51% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and chicken are high in protein. Pork has a little more protein (10%) than chicken by weight - pork has 25.7g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Pork is high in saturated fat and chicken has 60% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and pork are low in trans fat - chicken has 0.09g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Pork and chicken contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than chicken - pork has 0.7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Pork and chicken contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than chicken - pork has 21iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Pork and chicken contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Chicken and pork contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, however, chicken contains more pantothenic acid. Both pork and chicken contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Pork | Chicken | |
|---|---|---|
| Thiamin | 0.706 MG | 0.121 MG |
| Riboflavin | 0.22 MG | 0.302 MG |
| Niacin | 4.206 MG | 7.107 MG |
| Pantothenic acid | 0.52 MG | 1.327 MG |
| Vitamin B6 | 0.391 MG | 0.538 MG |
| Folate | 6 UG | 2 UG |
| Vitamin B12 | 0.54 UG | 0.51 UG |
Minerals
calcium
Pork has 175% more calcium than chicken - pork has 22mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Pork and chicken contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both pork and chicken are high in potassium. Chicken has 87% more potassium than pork - pork has 362mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than pork per 100 grams. Both pork and chicken contain significant amounts of alpha linoleic acid (ALA).
| Pork | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.07 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both pork and chicken contain significant amounts of linoleic acid.
| Pork | Chicken | |
|---|---|---|
| linoleic acid | 1.64 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 1.64 G | 1.838 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.
Cooked Pork 454g
(
lb
)
|
Daily Values (%) |
Cooked Chicken 454g
(
lb
)
|
|||||
|---|---|---|---|---|---|---|---|
| 1347KCAL 67% |
|
57% | calories | 5% |
|
857KCAL 43% | |
| 94G 147% |
|
88% | total fat | 5% |
|
50G 77% | |
| 35G 195% |
|
150% | saturated fat | 5% |
|
14G 78% | |
| 42G | 91% | monounsaturated fat | 5% | 22G | |||
| 8.5G | 5% | polyunsaturated fat | 11% | 9.4G | |||
| 5% | trans fat | >999% | 0.39G | ||||
| 426MG | 5% | cholesterol | 14% | 485MG | |||
| 331MG 22% |
|
5% | sodium | 3% |
|
340MG 23% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 9.1UG 1% |
|
>999% | Vitamin A | 5% |
|
||
| 3.2MG 4% |
|
>999% | Vitamin C | 5% |
|
||
| 95IU 19% |
|
>999% | Vitamin D | 5% |
|
||
| 100MG 10% |
|
178% | calcium | 5% |
|
36MG 4% | |
| 5.9MG 33% |
|
40% | iron | 5% |
|
4.2MG 23% | |
| 109MG 35% |
|
5% | magnesium | 17% |
|
127MG 41% | |
| 1642MG 71% |
|
5% | potassium | 87% |
|
3071MG 134% | |
| 3.2MG 291% |
|
482% | thiamin (Vit B1) | 5% |
|
0.55MG 50% | |
| 1MG 91% |
|
5% | riboflavin (Vit B2) | 40% |
|
1.4MG 125% | |
| 19MG 136% |
|
5% | niacin (Vit B3) | 68% |
|
32MG 230% | |
| 1.8MG 136% |
|
5% | Vitamin B6 | 33% |
|
2.4MG 188% | |
| 2.4MG 47% |
|
5% | pantothenic acid (Vit B5) | 150% |
|
6MG 120% | |
| 27UG 7% |
|
197% | folate (Vit B9) | 5% |
|
9.1UG 2% | |
| 2.4UG 102% |
|
4% | Vitamin B12 | 5% |
|
2.3UG 96% | |
| 0.95MG 6% |
|
5% | Vitamin E | 89% |
|
1.8MG 12% | |
|
|
5% | Vitamin K | >999% |
|
9.5UG 11% | ||
| 117G 233% |
|
10% | protein | 5% |
|
106G 211% | |
| 401MG 94% |
|
50% | choline | 5% |
|
268MG 63% | |
| 0.2MG 17% |
|
5% | copper | 40% |
|
0.28MG 23% | |
| 0.05MG 3% |
|
5% | manganese | 40% |
|
0.07MG 4% | |
| 1025MG 146% |
|
5% | phosphorus | 4% |
|
1061MG 152% | |
| 161UG 292% |
|
148% | selenium | 5% |
|
65UG 118% | |
| 15MG 182% |
|
72% | zinc | 5% |
|
8.7MG 109% | |
| 239G | 5% | Water | 23% | 294G | |||
NO SIGNIFICANT AMOUNTS (either food): carbohydrates, Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), sugar. |
|||||||
FAQ
Does pork or chicken contain more calories in 100 grams?Both pork and chicken are high in calories. Pork has 60% more calories than chicken - pork has 297 calories in 100g and chicken has 189 calories.
Is pork or chicken better for protein?
Both pork and chicken are high in protein. Pork has a little more protein ( 10%) than chicken by weight - pork has 25.7g of protein per 100 grams and chicken has 23.3g of protein.
Does pork or chicken contain more potassium?
Both pork and chicken are high in potassium. Chicken has 90% more potassium than pork - pork has 362mg of potassium in 100 grams and chicken has 677mg of potassium.