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  6. Pork chop vs. Chicken breast

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

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Summary of differences between Pork chop and Chicken breast

  • Pork chop has more Vitamin B1, Zinc, Selenium, Vitamin B2, Vitamin B12, Vitamin D, and Copper, while Chicken breast has more Vitamin B3, and Vitamin B6.
  • Chicken breast covers your daily need of Vitamin B3 43% more than Pork chop.
  • Pork chop contains 8 times more Vitamin D than Chicken breast. While Pork chop contains 40IU of Vitamin D, Chicken breast contains only 5IU.
  • The amount of Saturated Fat in Chicken breast is lower.

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

Infographic

Pork chop 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 chop
Pork chop
6
:
4
Chicken breast
Chicken breast
Contains more Calcium +250%
Contains more Potassium +14.1%
Contains more Zinc +191.7%
Contains more Copper +94.4%
Contains more Selenium +38.9%
Contains more Iron +31%
Contains more Magnesium +55%
Contains more Manganese +110%
Equal in Phosphorus - 246
Equal in Sodium - 79
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Calcium +250%
Contains more Potassium +14.1%
Contains more Zinc +191.7%
Contains more Copper +94.4%
Contains more Selenium +38.9%
Contains more Iron +31%
Contains more Magnesium +55%
Contains more Manganese +110%
Equal in Phosphorus - 246
Equal in Sodium - 79

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 chop
Pork chop
5
:
6
Chicken breast
Chicken breast
Contains more Vitamin D +900%
Contains more Vitamin B1 +520.3%
Contains more Vitamin B2 +150.4%
Contains more Vitamin B12 +78.4%
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 +∞%
Equal in Vitamin B5 - 1.04
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%
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 D +900%
Contains more Vitamin B1 +520.3%
Contains more Vitamin B2 +150.4%
Contains more Vitamin B12 +78.4%
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 +∞%
Equal in Vitamin B5 - 1.04

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork chop Chicken breast
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 Pork chop Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 23.72g 33.44g Chicken breast
Fats 14.35g 4.71g Pork chop
Carbs 0g 0.51g Chicken breast
Calories 231kcal 187kcal Pork chop
Calcium 56mg 16mg Pork chop
Iron 0.87mg 1.14mg Chicken breast
Magnesium 20mg 31mg Chicken breast
Phosphorus 241mg 246mg Chicken breast
Potassium 315mg 276mg Pork chop
Sodium 74mg 79mg Pork chop
Zinc 3.15mg 1.08mg Pork chop
Copper 0.105mg 0.054mg Pork chop
Manganese 0.01mg 0.021mg Chicken breast
Selenium 36.4µg 26.2µg Pork chop
Vitamin A 15IU 23IU Chicken breast
Vitamin A RAE 4µg 7µg Chicken breast
Vitamin E 0.21mg 0.42mg Chicken breast
Vitamin D 40IU 5IU Pork chop
Vitamin D 1µg 0.1µg Pork chop
Vitamin B1 0.49mg 0.079mg Pork chop
Vitamin B2 0.313mg 0.125mg Pork chop
Vitamin B3 7.927mg 14.782mg Chicken breast
Vitamin B5 1.104mg 1.04mg Pork chop
Vitamin B6 0.489mg 0.64mg Chicken breast
Folate 0µg 4µg Chicken breast
Vitamin B12 0.66µg 0.37µg Pork chop
Vitamin K 0µg 2.4µg Chicken breast
Tryptophan 0.282mg 0.39mg Chicken breast
Threonine 1.043mg 1.412mg Chicken breast
Isoleucine 1.123mg 1.765mg Chicken breast
Leucine 1.952mg 2.509mg Chicken breast
Lysine 2.109mg 2.836mg Chicken breast
Methionine 0.65mg 0.925mg Chicken breast
Phenylalanine 0.985mg 1.328mg Chicken breast
Valine 1.2mg 1.659mg Chicken breast
Histidine 0.965mg 1.037mg Chicken breast
Cholesterol 78mg 91mg Pork chop
Trans Fat 0.066g Chicken breast
Saturated Fat 4.339g 1.29g Chicken breast
Omega-3 - DHA 0.001g 0.03g Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DPA 0.011g 0.02g Chicken breast
Monounsaturated Fat 4.887g 1.72g Pork chop
Polyunsaturated fat 1.894g 1.07g 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
Pork chop 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
53%
Pork chop
50%
Chicken breast
Minerals Daily Need Coverage Score
53%
Pork chop
40%
Chicken breast

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.