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  6. Pork belly vs. Chicken breast

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

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How are Pork belly and Chicken breast different?

  • Pork belly is richer in Vitamin B1, Vitamin B12, and Vitamin B2, while Chicken breast is higher in Vitamin B3, Vitamin B6, Selenium, Phosphorus, Vitamin B5, and Iron.
  • Pork belly covers your daily need of Saturated Fat 90% more than Chicken breast.
  • Pork belly contains 5 times more Vitamin B1 than Chicken breast. Pork belly contains 0.396mg of Vitamin B1, while Chicken breast contains 0.079mg.
  • Chicken breast is lower in Saturated Fat.

Pork, fresh, belly, raw and Chicken, broilers or fryers, breast, meat only, cooked, fried types were used in this article.

Infographic

Pork belly vs Chicken breast 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.
Pork belly
Pork belly
1
:
9
Chicken breast
Chicken breast
Contains less Sodium -59.5%
Contains more Calcium +220%
Contains more Iron +119.2%
Contains more Magnesium +675%
Contains more Phosphorus +127.8%
Contains more Potassium +49.2%
Contains more Manganese +250%
Contains more Selenium +227.5%
Equal in Zinc - 1.08
Equal in Copper - 0.054
Pork belly
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 20% 3% 47% 17% 5% 28% 18% 1% 44%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains less Sodium -59.5%
Contains more Calcium +220%
Contains more Iron +119.2%
Contains more Magnesium +675%
Contains more Phosphorus +127.8%
Contains more Potassium +49.2%
Contains more Manganese +250%
Contains more Selenium +227.5%
Equal in Zinc - 1.08
Equal in Copper - 0.054

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.
Pork belly
Pork belly
4
:
8
Chicken breast
Chicken breast
Contains more Vitamin C +∞%
Contains more Vitamin B1 +401.3%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B12 +127%
Contains more Vitamin A +130%
Contains more Vitamin B3 +218.1%
Contains more Vitamin B5 +306.3%
Contains more Vitamin B6 +392.3%
Contains more Folate +300%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.42
Pork belly
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 0% 1% 99% 56% 88% 16% 30% 1% 105% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +401.3%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B12 +127%
Contains more Vitamin A +130%
Contains more Vitamin B3 +218.1%
Contains more Vitamin B5 +306.3%
Contains more Vitamin B6 +392.3%
Contains more Folate +300%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork belly
Pork belly
1
:
4
Chicken breast
Chicken breast
Contains more Fats +1025.5%
Contains more Protein +258%
Contains more Carbs +∞%
Contains more Water +63.9%
Contains more Other +24.2%
Pork belly
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
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
Contains more Fats +1025.5%
Contains more Protein +258%
Contains more Carbs +∞%
Contains more Water +63.9%
Contains more Other +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork belly
Pork belly
2
:
1
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +1336%
Contains more Polyunsaturated fat +428%
Contains less Saturated Fat -93.3%
Pork belly
39% 50% 11%
Saturated Fat: 19.33 g
Monounsaturated Fat: 24.7 g
Polyunsaturated fat: 5.65 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +1336%
Contains more Polyunsaturated fat +428%
Contains less Saturated Fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork belly Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 9.34g 33.44g Chicken breast
Fats 53.01g 4.71g Pork belly
Carbs 0g 0.51g Chicken breast
Calories 518kcal 187kcal Pork belly
Calcium 5mg 16mg Chicken breast
Iron 0.52mg 1.14mg Chicken breast
Magnesium 4mg 31mg Chicken breast
Phosphorus 108mg 246mg Chicken breast
Potassium 185mg 276mg Chicken breast
Sodium 32mg 79mg Pork belly
Zinc 1.02mg 1.08mg Chicken breast
Copper 0.052mg 0.054mg Chicken breast
Manganese 0.006mg 0.021mg Chicken breast
Selenium 8µg 26.2µg Chicken breast
Vitamin A 10IU 23IU Chicken breast
Vitamin A RAE 3µg 7µg Chicken breast
Vitamin E 0.39mg 0.42mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin C 0.3mg 0mg Pork belly
Vitamin B1 0.396mg 0.079mg Pork belly
Vitamin B2 0.242mg 0.125mg Pork belly
Vitamin B3 4.647mg 14.782mg Chicken breast
Vitamin B5 0.256mg 1.04mg Chicken breast
Vitamin B6 0.13mg 0.64mg Chicken breast
Folate 1µg 4µg Chicken breast
Vitamin B12 0.84µg 0.37µg Pork belly
Vitamin K 0µg 2.4µg Chicken breast
Tryptophan 0.39mg Chicken breast
Threonine 1.412mg Chicken breast
Isoleucine 1.765mg Chicken breast
Leucine 2.509mg Chicken breast
Lysine 2.836mg Chicken breast
Methionine 0.925mg Chicken breast
Phenylalanine 1.328mg Chicken breast
Valine 1.659mg Chicken breast
Histidine 1.037mg Chicken breast
Cholesterol 72mg 91mg Pork belly
Saturated Fat 19.33g 1.29g Chicken breast
Omega-3 - DHA 0g 0.03g Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DPA 0g 0.02g Chicken breast
Monounsaturated Fat 24.7g 1.72g Pork belly
Polyunsaturated fat 5.65g 1.07g Pork belly

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork belly Chicken breast
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
34%
Pork belly
50%
Chicken breast
Minerals Daily Need Coverage Score
18%
Pork belly
40%
Chicken breast

Comparison summary

Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 18.04g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pork belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.