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 chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and raw chicken:
Both pork and raw chicken are high in calories. Pork has 108% more calories than raw chicken - pork has 297 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, pork is lighter in protein, heavier in fat and similar to raw chicken for carbs. Pork has a macronutrient ratio of 36:0:65 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Pork | Raw Chicken | |
---|---|---|
Protein | 36% | 49% |
Carbohydrates | ~ | ~ |
Fat | 65% | 51% |
Alcohol | ~ | ~ |
Both raw chicken and pork are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and pork does not contain significant amounts.
Both pork and raw chicken are high in protein. Pork has 47% more protein than raw chicken - pork has 25.7g of protein per 100 grams and raw chicken has 17.4g of protein.
Pork is high in saturated fat and raw chicken has 70% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
Both raw chicken and pork are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and pork does not contain significant amounts.
Pork and raw chicken contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and raw chicken has 86mg of cholesterol.
Pork has more Vitamin C than raw chicken - pork has 0.7mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Pork and raw chicken contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Pork has more Vitamin D than raw chicken - pork has 21iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Pork and raw chicken contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Raw chicken and pork contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and pork does not contain significant amounts.
Pork has more thiamin and folate, however, raw chicken contains more pantothenic acid. Both pork and raw chicken contain significant amounts of riboflavin, niacin, Vitamin B6 and Vitamin B12.
Pork | Raw Chicken | |
---|---|---|
Thiamin | 0.706 MG | 0.109 MG |
Riboflavin | 0.22 MG | 0.241 MG |
Niacin | 4.206 MG | 5.575 MG |
Pantothenic acid | 0.52 MG | 1.092 MG |
Vitamin B6 | 0.391 MG | 0.512 MG |
Folate | 6 UG | 1 UG |
Vitamin B12 | 0.54 UG | 0.56 UG |
Pork has 267% more calcium than raw chicken - pork has 22mg of calcium per 100 grams and raw chicken has 6mg of calcium.
Pork has 57% more iron than raw chicken - pork has 1.3mg of iron per 100 grams and raw chicken has 0.82mg of iron.
Both pork and raw chicken are high in potassium. Raw chicken has 44% more potassium than pork - pork has 362mg of potassium per 100 grams and raw chicken has 522mg of potassium.
For omega-3 fatty acids, raw chicken has more DHA than pork per 100 grams. Both pork and raw chicken contain significant amounts of alpha linoleic acid (ALA).
Pork | Raw Chicken | |
---|---|---|
alpha linoleic acid | 0.07 G | 0.071 G |
DHA | ~ | 0.023 G |
EPA | ~ | 0.008 G |
DPA | ~ | 0.008 G |
Total | 0.07 G | 0.11 G |
Comparing omega-6 fatty acids, both pork and raw chicken contain significant amounts of linoleic acid.
Pork | Raw Chicken | |
---|---|---|
linoleic acid | 1.64 G | 1.324 G |
other omega 6 | ~ | 0.014 G |
Total | 1.64 G | 1.338 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 Raw Chicken (Chicken, ground, raw) .
Cooked Pork g
()
|
Daily Values (%) |
Raw Chicken g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||