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  6. Chicken breast vs. Pork leg

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

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Differences between Chicken breast and Pork leg

  • Chicken breast has more Vitamin B3, Vitamin B6, Vitamin B5, and Phosphorus, while Pork leg has more Vitamin B1, Vitamin B12, Zinc, and Selenium.
  • Chicken breast's daily need coverage for Vitamin B3 is 64% higher.
  • Pork leg contains 2 times less Vitamin B6 than Chicken breast. Chicken breast contains 0.64mg of Vitamin B6, while Pork leg contains 0.401mg.
  • The amount of Cholesterol in Pork leg is lower.

The food types used in this comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Chicken breast vs Pork leg 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 leg
Pork leg
Contains more Calcium +220%
Contains more Iron +34.1%
Contains more Magnesium +55%
Contains more Phosphorus +23.6%
Contains more Potassium +14.1%
Contains less Sodium -40.5%
Contains more Zinc +78.7%
Contains more Copper +20.4%
Contains more Selenium +12.2%
Equal in Manganese - 0.023
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Contains more Calcium +220%
Contains more Iron +34.1%
Contains more Magnesium +55%
Contains more Phosphorus +23.6%
Contains more Potassium +14.1%
Contains less Sodium -40.5%
Contains more Zinc +78.7%
Contains more Copper +20.4%
Contains more Selenium +12.2%
Equal in Manganese - 0.023

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
:
6
Pork leg
Pork leg
Contains more Vitamin A +228.6%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +59.6%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +831.6%
Contains more Vitamin B2 +60%
Contains more Folate +75%
Contains more Vitamin B12 +70.3%
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 leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
Contains more Vitamin A +228.6%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +59.6%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +831.6%
Contains more Vitamin B2 +60%
Contains more Folate +75%
Contains more Vitamin B12 +70.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
3
Pork leg
Pork leg
Contains more Protein +91.9%
Contains more Carbs +∞%
Contains more Fats +300.6%
Equal in Water - 62.47
Equal in Other - 1.23
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 leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more Protein +91.9%
Contains more Carbs +∞%
Contains more Fats +300.6%
Equal in Water - 62.47
Equal in Other - 1.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
1
:
2
Pork leg
Pork leg
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +387.2%
Contains more Polyunsaturated fat +87.9%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +387.2%
Contains more Polyunsaturated fat +87.9%

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

All nutrients comparison - raw data values

Nutrient Chicken breast Pork leg Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 17.43g Chicken breast
Fats 4.71g 18.87g Pork leg
Carbs 0.51g 0g Chicken breast
Calories 187kcal 245kcal Pork leg
Calcium 16mg 5mg Chicken breast
Iron 1.14mg 0.85mg Chicken breast
Magnesium 31mg 20mg Chicken breast
Phosphorus 246mg 199mg Chicken breast
Potassium 276mg 315mg Pork leg
Sodium 79mg 47mg Pork leg
Zinc 1.08mg 1.93mg Pork leg
Copper 0.054mg 0.065mg Pork leg
Manganese 0.021mg 0.023mg Pork leg
Selenium 26.2µg 29.4µg Pork leg
Vitamin A 23IU 7IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg Chicken breast
Vitamin D 5IU 20IU Pork leg
Vitamin D 0.1µg 0.5µg Pork leg
Vitamin C 0mg 0.7mg Pork leg
Vitamin B1 0.079mg 0.736mg Pork leg
Vitamin B2 0.125mg 0.2mg Pork leg
Vitamin B3 14.782mg 4.574mg Chicken breast
Vitamin B5 1.04mg 0.685mg Chicken breast
Vitamin B6 0.64mg 0.401mg Chicken breast
Folate 4µg 7µg Pork leg
Vitamin B12 0.37µg 0.63µg Pork leg
Vitamin K 2.4µg Chicken breast
Tryptophan 0.39mg 0.208mg Chicken breast
Threonine 1.412mg 0.776mg Chicken breast
Isoleucine 1.765mg 0.787mg Chicken breast
Leucine 2.509mg 1.376mg Chicken breast
Lysine 2.836mg 1.55mg Chicken breast
Methionine 0.925mg 0.444mg Chicken breast
Phenylalanine 1.328mg 0.689mg Chicken breast
Valine 1.659mg 0.931mg Chicken breast
Histidine 1.037mg 0.659mg Chicken breast
Cholesterol 91mg 73mg Pork leg
Saturated Fat 1.29g 6.54g Chicken breast
Omega-3 - DHA 0.03g Chicken breast
Omega-3 - EPA 0.01g Chicken breast
Omega-3 - DPA 0.02g Chicken breast
Monounsaturated Fat 1.72g 8.38g Pork leg
Polyunsaturated fat 1.07g 2.01g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Pork leg
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
46%
Pork leg
Minerals Daily Need Coverage Score
40%
Chicken breast
40%
Pork leg

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 5.25g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.