Raw Pork Belly vs. Chicken Breast
Nutrition comparison of Raw Pork Belly and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork belly
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork belly and chicken breast:
- Both raw pork belly and chicken breast are high in calories and protein.
- Chicken breast is a great source of potassium.
- Raw pork belly has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Raw Pork Belly (Pork, fresh, belly, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and chicken breast are high in calories. Raw pork belly has 214% more calories than chicken breast - raw pork belly has 518 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, raw pork belly is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Raw pork belly has a macronutrient ratio of 7:0:93 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork Belly | Chicken Breast | |
|---|---|---|
| Protein | 7% | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 93% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork belly and chicken breast are high in protein. Chicken breast has 232% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and chicken breast has 95% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Raw pork belly and chicken breast contain similar amounts of cholesterol - raw pork belly has 72mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin C
Raw pork belly and chicken breast contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Raw pork belly and chicken breast contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than raw pork belly - chicken breast has 5iu of Vitamin D per 100 grams and raw pork belly does not contain significant amounts.
Vitamin E
Raw pork belly and chicken breast contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and raw pork belly contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.
The B Vitamins
Raw pork belly has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and folate.
| Raw Pork Belly | Chicken Breast | |
|---|---|---|
| Thiamin | 0.396 MG | 0.07 MG |
| Riboflavin | 0.242 MG | 0.114 MG |
| Niacin | 4.647 MG | 13.712 MG |
| Pantothenic acid | 0.256 MG | 0.965 MG |
| Vitamin B6 | 0.13 MG | 0.6 MG |
| Folate | 1 UG | 4 UG |
| Vitamin B12 | 0.84 UG | 0.34 UG |
Minerals
calcium
Chicken breast has 200% more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 100% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 38% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than raw pork belly per 100 grams.
| Raw Pork Belly | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.48 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.48 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than chicken breast per 100 grams.
| Raw Pork Belly | Chicken Breast | |
|---|---|---|
| linoleic acid | 5.03 G | 0.59 G |
| other omega 6 | 0.14 G | 0.06 G |
| Total | 5.17 G | 0.65 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: Raw Pork Belly (Pork, fresh, belly, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Raw Pork Belly g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both raw pork belly and chicken breast are high in calories. Raw pork belly has 210% more calories than chicken breast - raw pork belly has 518 calories in 100g and chicken breast has 165 calories.
Is raw pork belly or chicken breast better for protein?
Both raw pork belly and chicken breast are high in protein. Chicken breast has 230% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and chicken breast has 31g of protein.