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  6. Chicken breast vs. Pork jowl

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

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How are Chicken breast and Pork jowl different?

  • Chicken breast is richer in Vitamin B3, Selenium, Vitamin B6, Phosphorus, Vitamin B5, and Iron, while Pork jowl is higher in Vitamin B1, Vitamin B12, and Vitamin B2.
  • Pork jowl covers your daily need of Saturated Fat 120% more than Chicken breast.
  • Chicken breast contains 17 times more Selenium than Pork jowl. Chicken breast contains 26.2µg of Selenium, while Pork jowl contains 1.5µg.
  • Chicken breast is lower in Saturated Fat.

Chicken, broilers or fryers, breast, meat only, cooked, fried and Pork, fresh, variety meats and by-products, jowl, raw types were used in this article.

Infographic

Chicken breast vs Pork jowl 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
9
:
1
Pork jowl
Pork jowl
Contains more Calcium +300%
Contains more Iron +171.4%
Contains more Magnesium +933.3%
Contains more Phosphorus +186%
Contains more Potassium +86.5%
Contains more Zinc +28.6%
Contains more Copper +35%
Contains more Manganese +320%
Contains more Selenium +1646.7%
Contains less Sodium -68.4%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Pork jowl
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 3% 37% 14% 4% 23% 14% 1% 9%
Contains more Calcium +300%
Contains more Iron +171.4%
Contains more Magnesium +933.3%
Contains more Phosphorus +186%
Contains more Potassium +86.5%
Contains more Zinc +28.6%
Contains more Copper +35%
Contains more Manganese +320%
Contains more Selenium +1646.7%
Contains less Sodium -68.4%

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
8
:
3
Pork jowl
Pork jowl
Contains more Vitamin A +155.6%
Contains more Vitamin E +44.8%
Contains more Vitamin B3 +226%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +611.1%
Contains more Folate +300%
Contains more Vitamin B1 +388.6%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +121.6%
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 jowl
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0%
Contains more Vitamin A +155.6%
Contains more Vitamin E +44.8%
Contains more Vitamin B3 +226%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +611.1%
Contains more Folate +300%
Contains more Vitamin B1 +388.6%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +121.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
2
Pork jowl
Pork jowl
Contains more Protein +424.1%
Contains more Carbs +∞%
Contains more Water +171.3%
Contains more Fats +1377.9%
Contains more Other +61.1%
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 jowl
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more Protein +424.1%
Contains more Carbs +∞%
Contains more Water +171.3%
Contains more Fats +1377.9%
Contains more Other +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
1
:
2
Pork jowl
Pork jowl
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +1812.2%
Contains more Polyunsaturated fat +657.9%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Pork jowl
38% 50% 12%
Saturated Fat: 25.26 g
Monounsaturated Fat: 32.89 g
Polyunsaturated fat: 8.11 g
Contains less Saturated Fat -94.9%
Contains more Monounsaturated Fat +1812.2%
Contains more Polyunsaturated fat +657.9%

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 jowl
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chicken breast Pork jowl Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 6.38g Chicken breast
Fats 4.71g 69.61g Pork jowl
Carbs 0.51g 0g Chicken breast
Calories 187kcal 655kcal Pork jowl
Calcium 16mg 4mg Chicken breast
Iron 1.14mg 0.42mg Chicken breast
Magnesium 31mg 3mg Chicken breast
Phosphorus 246mg 86mg Chicken breast
Potassium 276mg 148mg Chicken breast
Sodium 79mg 25mg Pork jowl
Zinc 1.08mg 0.84mg Chicken breast
Copper 0.054mg 0.04mg Chicken breast
Manganese 0.021mg 0.005mg Chicken breast
Selenium 26.2µg 1.5µg Chicken breast
Vitamin A 23IU 9IU Chicken breast
Vitamin A RAE 7µg 3µg Chicken breast
Vitamin E 0.42mg 0.29mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.079mg 0.386mg Pork jowl
Vitamin B2 0.125mg 0.236mg Pork jowl
Vitamin B3 14.782mg 4.535mg Chicken breast
Vitamin B5 1.04mg 0.25mg Chicken breast
Vitamin B6 0.64mg 0.09mg Chicken breast
Folate 4µg 1µg Chicken breast
Vitamin B12 0.37µg 0.82µg Pork jowl
Vitamin K 2.4µg Chicken breast
Tryptophan 0.39mg 0.021mg Chicken breast
Threonine 1.412mg 0.21mg Chicken breast
Isoleucine 1.765mg 0.168mg Chicken breast
Leucine 2.509mg 0.446mg Chicken breast
Lysine 2.836mg 0.528mg Chicken breast
Methionine 0.925mg 0.095mg Chicken breast
Phenylalanine 1.328mg 0.239mg Chicken breast
Valine 1.659mg 0.305mg Chicken breast
Histidine 1.037mg 0.072mg Chicken breast
Cholesterol 91mg 90mg Pork jowl
Saturated Fat 1.29g 25.26g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 32.89g Pork jowl
Polyunsaturated fat 1.07g 8.11g Pork jowl

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Pork jowl
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
32%
Pork jowl
Minerals Daily Need Coverage Score
40%
Chicken breast
12%
Pork jowl

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Pork jowl
Pork jowl is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 23.97g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $0.8)
Which food is richer in minerals?
Chicken breast
Chicken breast is relatively richer in minerals
Which food is richer in vitamins?
Chicken breast
Chicken breast is relatively richer in vitamins
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)

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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.