Raw Pork vs. Raw Chicken
Nutrition comparison of Raw Pork and Raw 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
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork and raw chicken:
- Both raw pork and raw chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, raw chicken has more dha than raw pork.
- Raw pork has more thiamin and folate.
USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and raw chicken are high in calories. Raw pork has 84% more calories than raw chicken - raw pork has 263 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, raw pork is much lighter in protein, much heavier in fat and similar to raw chicken for carbs. Raw pork has a macronutrient ratio of 26:0:74 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Raw Chicken | |
|---|---|---|
| Protein | 26% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 74% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and raw pork are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and raw chicken are high in protein. Raw pork is very similar to raw pork for protein - raw pork has 16.9g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and raw chicken has 71% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and raw pork are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and raw pork does not contain significant amounts.
cholesterol
Raw pork and raw chicken contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and raw chicken has 86mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than raw chicken - raw pork has 0.7mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Vitamin A
Raw pork and raw chicken contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and raw pork contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Raw chicken and raw pork contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin and folate. Both raw pork and raw chicken contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Raw Pork | Raw Chicken | |
|---|---|---|
| Thiamin | 0.732 MG | 0.109 MG |
| Riboflavin | 0.235 MG | 0.241 MG |
| Niacin | 4.338 MG | 5.575 MG |
| Pantothenic acid | 0.668 MG | 1.092 MG |
| Vitamin B6 | 0.383 MG | 0.512 MG |
| Folate | 5 UG | 1 UG |
| Vitamin B12 | 0.7 UG | 0.56 UG |
Minerals
calcium
Raw pork and raw chicken contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Raw pork and raw chicken contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both raw pork and raw chicken are high in potassium. Raw chicken has 82% more potassium than raw pork - raw pork has 287mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more DHA than raw pork per 100 grams. Both raw pork and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Raw 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 |
omega 6s
Comparing omega-6 fatty acids, both raw pork and raw chicken contain significant amounts of linoleic acid.
| Raw Pork | Raw Chicken | |
|---|---|---|
| linoleic acid | 1.67 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 1.67 G | 1.338 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 (Pork, fresh, ground, raw) and Raw Chicken (Chicken, ground, raw) .
Raw Pork g
()
|
Daily Values (%) |
Raw Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
|
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 raw chicken contain more calories in 100 grams?Both raw pork and raw chicken are high in calories. Raw pork has 80% more calories than raw chicken - raw pork has 263 calories in 100g and raw chicken has 143 calories.
Is raw pork or raw chicken better for protein?
Both raw pork and raw chicken are high in protein. Raw pork is very similar to raw pork for protein - raw pork has 16.9g of protein per 100 grams and raw chicken has 17.4g of protein.
Does raw pork or raw chicken contain more potassium?
Both raw pork and raw chicken are high in potassium. Raw chicken has 80% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and raw chicken has 522mg of potassium.