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  6. Pork loin vs. Chicken breast

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

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Summary of differences between Pork loin and Chicken breast

  • Pork loin has more Vitamin B1, Selenium, Vitamin B2, and Vitamin B12, while Chicken breast has more Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
  • Pork loin covers your daily need of Vitamin B1 68% more than Chicken breast.
  • Pork loin contains 3 times more Saturated Fat than Chicken breast. While Pork loin contains 4.36g of Saturated Fat, Chicken breast contains only 1.29g.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, raw and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Pork loin 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 loin
Pork loin
6
:
4
Chicken breast
Chicken breast
Contains more Calcium +12.5%
Contains more Potassium +29%
Contains less Sodium -36.7%
Contains more Zinc +61.1%
Contains more Selenium +26.7%
Contains more Iron +44.3%
Contains more Magnesium +47.6%
Contains more Phosphorus +24.9%
Contains more Manganese +90.9%
Equal in Copper - 0.054
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
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 +12.5%
Contains more Potassium +29%
Contains less Sodium -36.7%
Contains more Zinc +61.1%
Contains more Selenium +26.7%
Contains more Iron +44.3%
Contains more Magnesium +47.6%
Contains more Phosphorus +24.9%
Contains more Manganese +90.9%
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 loin
Pork loin
5
:
7
Chicken breast
Chicken breast
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1040.5%
Contains more Vitamin B2 +98.4%
Contains more Vitamin B12 +43.2%
Contains more Vitamin A +228.6%
Contains more Vitamin E +100%
Contains more Vitamin B3 +222.8%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +35.6%
Contains more Folate +300%
Contains more Vitamin K +∞%
Pork loin
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% 15% 2% 226% 58% 86% 44% 109% 1% 67% 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 +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1040.5%
Contains more Vitamin B2 +98.4%
Contains more Vitamin B12 +43.2%
Contains more Vitamin A +228.6%
Contains more Vitamin E +100%
Contains more Vitamin B3 +222.8%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +35.6%
Contains more Folate +300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork loin
Pork loin
2
:
3
Chicken breast
Chicken breast
Contains more Fats +167.1%
Contains more Water +11.1%
Contains more Protein +69.4%
Contains more Carbs +∞%
Contains more Other +48.7%
Equal in Water - 60.21
Pork loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 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 +167.1%
Contains more Water +11.1%
Contains more Protein +69.4%
Contains more Carbs +∞%
Contains more Other +48.7%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork loin
Pork loin
2
:
1
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +226.2%
Contains more Polyunsaturated fat +25.2%
Contains less Saturated Fat -70.4%
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 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 +226.2%
Contains more Polyunsaturated fat +25.2%
Contains less Saturated Fat -70.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork loin Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 19.74g 33.44g Chicken breast
Fats 12.58g 4.71g Pork loin
Carbs 0g 0.51g Chicken breast
Calories 198kcal 187kcal Pork loin
Calcium 18mg 16mg Pork loin
Iron 0.79mg 1.14mg Chicken breast
Magnesium 21mg 31mg Chicken breast
Phosphorus 197mg 246mg Chicken breast
Potassium 356mg 276mg Pork loin
Sodium 50mg 79mg Pork loin
Zinc 1.74mg 1.08mg Pork loin
Copper 0.056mg 0.054mg Pork loin
Manganese 0.011mg 0.021mg Chicken breast
Selenium 33.2µg 26.2µg Pork loin
Vitamin A 7IU 23IU Chicken breast
Vitamin A RAE 2µg 7µg Chicken breast
Vitamin E 0.21mg 0.42mg Chicken breast
Vitamin D 21IU 5IU Pork loin
Vitamin D 0.5µg 0.1µg Pork loin
Vitamin C 0.6mg 0mg Pork loin
Vitamin B1 0.901mg 0.079mg Pork loin
Vitamin B2 0.248mg 0.125mg Pork loin
Vitamin B3 4.58mg 14.782mg Chicken breast
Vitamin B5 0.723mg 1.04mg Chicken breast
Vitamin B6 0.472mg 0.64mg Chicken breast
Folate 1µg 4µg Chicken breast
Vitamin B12 0.53µg 0.37µg Pork loin
Vitamin K 0µg 2.4µg Chicken breast
Tryptophan 0.244mg 0.39mg Chicken breast
Threonine 0.891mg 1.412mg Chicken breast
Isoleucine 0.91mg 1.765mg Chicken breast
Leucine 1.572mg 2.509mg Chicken breast
Lysine 1.766mg 2.836mg Chicken breast
Methionine 0.514mg 0.925mg Chicken breast
Phenylalanine 0.785mg 1.328mg Chicken breast
Valine 1.064mg 1.659mg Chicken breast
Histidine 0.77mg 1.037mg Chicken breast
Cholesterol 63mg 91mg Pork loin
Saturated Fat 4.36g 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 5.61g 1.72g Pork loin
Polyunsaturated fat 1.34g 1.07g Pork loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin 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
51%
Pork loin
50%
Chicken breast
Minerals Daily Need Coverage Score
42%
Pork loin
40%
Chicken breast

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 3.07g)
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 ($)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.