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  6. Chicken breast vs. Pork chop

Chicken breast vs. Pork chop — In-Depth Nutrition Comparison

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Summary of differences between Chicken breast and Pork chop

  • Chicken breast has more Vitamin B3, and Vitamin B6, while Pork chop has more Vitamin B1, Zinc, Selenium, Vitamin B2, Vitamin B12, Vitamin D, and Copper.
  • Chicken breast covers your daily need of Vitamin B3 43% more than Pork chop.
  • The amount of Saturated Fat in Chicken breast is lower.

These are the specific foods used in this comparison Chicken, broilers or fryers, breast, meat only, cooked, fried and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Chicken breast vs Pork chop infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken breast
Chicken breast
4
:
6
Pork chop
Pork chop
Contains more Iron +31%
Contains more Magnesium +55%
Contains more Manganese +110%
Contains more Calcium +250%
Contains more Potassium +14.1%
Contains more Zinc +191.7%
Contains more Copper +94.4%
Contains more Selenium +38.9%
Equal in Phosphorus - 241
Equal in Sodium - 74
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Contains more Iron +31%
Contains more Magnesium +55%
Contains more Manganese +110%
Contains more Calcium +250%
Contains more Potassium +14.1%
Contains more Zinc +191.7%
Contains more Copper +94.4%
Contains more Selenium +38.9%
Equal in Phosphorus - 241
Equal in Sodium - 74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken breast
Chicken breast
6
:
5
Pork chop
Pork chop
Contains more Vitamin A +53.3%
Contains more Vitamin E +100%
Contains more Vitamin B3 +86.5%
Contains more Vitamin B6 +30.9%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +900%
Contains more Vitamin B1 +520.3%
Contains more Vitamin B2 +150.4%
Contains more Vitamin B12 +78.4%
Equal in Vitamin B5 - 1.104
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Pork chop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin A +53.3%
Contains more Vitamin E +100%
Contains more Vitamin B3 +86.5%
Contains more Vitamin B6 +30.9%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +900%
Contains more Vitamin B1 +520.3%
Contains more Vitamin B2 +150.4%
Contains more Vitamin B12 +78.4%
Equal in Vitamin B5 - 1.104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
2
Pork chop
Pork chop
Contains more Protein +41%
Contains more Carbs +∞%
Contains more Other +135.4%
Contains more Fats +204.7%
Equal in Water - 61.45
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Pork chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Protein +41%
Contains more Carbs +∞%
Contains more Other +135.4%
Contains more Fats +204.7%
Equal in Water - 61.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
1
:
2
Pork chop
Pork chop
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +184.1%
Contains more Polyunsaturated fat +77%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Pork chop
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +184.1%
Contains more Polyunsaturated fat +77%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken breast Pork chop
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken breast Pork chop Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 23.72g Chicken breast
Fats 4.71g 14.35g Pork chop
Carbs 0.51g 0g Chicken breast
Calories 187kcal 231kcal Pork chop
Calcium 16mg 56mg Pork chop
Iron 1.14mg 0.87mg Chicken breast
Magnesium 31mg 20mg Chicken breast
Phosphorus 246mg 241mg Chicken breast
Potassium 276mg 315mg Pork chop
Sodium 79mg 74mg Pork chop
Zinc 1.08mg 3.15mg Pork chop
Copper 0.054mg 0.105mg Pork chop
Manganese 0.021mg 0.01mg Chicken breast
Selenium 26.2µg 36.4µg Pork chop
Vitamin A 23IU 15IU Chicken breast
Vitamin A RAE 7µg 4µg Chicken breast
Vitamin E 0.42mg 0.21mg Chicken breast
Vitamin D 5IU 40IU Pork chop
Vitamin D 0.1µg 1µg Pork chop
Vitamin B1 0.079mg 0.49mg Pork chop
Vitamin B2 0.125mg 0.313mg Pork chop
Vitamin B3 14.782mg 7.927mg Chicken breast
Vitamin B5 1.04mg 1.104mg Pork chop
Vitamin B6 0.64mg 0.489mg Chicken breast
Folate 4µg 0µg Chicken breast
Vitamin B12 0.37µg 0.66µg Pork chop
Vitamin K 2.4µg 0µg Chicken breast
Tryptophan 0.39mg 0.282mg Chicken breast
Threonine 1.412mg 1.043mg Chicken breast
Isoleucine 1.765mg 1.123mg Chicken breast
Leucine 2.509mg 1.952mg Chicken breast
Lysine 2.836mg 2.109mg Chicken breast
Methionine 0.925mg 0.65mg Chicken breast
Phenylalanine 1.328mg 0.985mg Chicken breast
Valine 1.659mg 1.2mg Chicken breast
Histidine 1.037mg 0.965mg Chicken breast
Cholesterol 91mg 78mg Pork chop
Trans Fat 0.066g Chicken breast
Saturated Fat 1.29g 4.339g Chicken breast
Omega-3 - DHA 0.03g 0.001g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0.011g Chicken breast
Monounsaturated Fat 1.72g 4.887g Pork chop
Polyunsaturated fat 1.07g 1.894g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Pork chop
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Chicken breast
53%
Pork chop
Minerals Daily Need Coverage Score
40%
Chicken breast
53%
Pork chop

Comparison summary

Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Pork chop
Pork chop is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 3.049g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients
  2. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.