Raw Pork vs. Chicken
Nutrition comparison of Raw 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
raw pork
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork and chicken:
- Both raw pork and chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, chicken has more dha and dpa than raw pork.
- Raw pork has more thiamin, however, chicken contains more pantothenic acid.
USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and chicken are high in calories. Raw pork has 39% more calories than chicken - raw pork has 263 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, raw pork is much lighter in protein, much heavier in fat and similar to chicken for carbs. Raw pork has a macronutrient ratio of 26:0:74 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Chicken | |
|---|---|---|
| Protein | 26% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 74% | 51% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork and chicken are high in protein. Chicken has 38% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and chicken has 60% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and raw pork are low in trans fat - chicken has 0.09g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Raw pork has 33% less cholesterol than chicken - raw pork has 72mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than chicken - raw pork has 0.7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Raw pork and chicken contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than raw pork - chicken has 0.39mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Chicken and raw pork contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, however, chicken contains more pantothenic acid. Both raw pork and chicken contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Raw Pork | Chicken | |
|---|---|---|
| Thiamin | 0.732 MG | 0.121 MG |
| Riboflavin | 0.235 MG | 0.302 MG |
| Niacin | 4.338 MG | 7.107 MG |
| Pantothenic acid | 0.668 MG | 1.327 MG |
| Vitamin B6 | 0.383 MG | 0.538 MG |
| Folate | 5 UG | 2 UG |
| Vitamin B12 | 0.7 UG | 0.51 UG |
Minerals
calcium
Raw pork and chicken contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Raw pork and chicken contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both raw pork and chicken are high in potassium. Chicken has 136% more potassium than raw pork - raw pork has 287mg 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 raw pork per 100 grams. Both raw pork and chicken contain significant amounts of alpha linoleic acid (ALA).
| Raw 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 raw pork and chicken contain significant amounts of linoleic acid.
| Raw Pork | Chicken | |
|---|---|---|
| linoleic acid | 1.67 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 1.67 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.
Raw Pork g
()
|
Daily Values (%) |
Cooked 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 % |
|
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 % |
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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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
|
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 or chicken contain more calories in 100 grams?Both raw pork and chicken are high in calories. Raw pork has 40% more calories than chicken - raw pork has 263 calories in 100g and chicken has 189 calories.
Is raw pork or chicken better for protein?
Both raw pork and chicken are high in protein. Chicken has 40% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and chicken has 23.3g of protein.
Does raw pork or chicken contain more potassium?
Both raw pork and chicken are high in potassium. Chicken has 140% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and chicken has 677mg of potassium.