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  6. Pork loin vs. Chicken meat

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

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How are Pork loin and Chicken meat different?

  • Pork loin is higher in Vitamin B1, Selenium, Vitamin B12, Vitamin B2, and Vitamin B6, however, Chicken meat is richer in Vitamin B3, Vitamin B5, Iron, and Vitamin A RAE.
  • Daily need coverage for Vitamin B1 from Pork loin is 70% higher.
  • Pork loin contains 2 times more Vitamin B12 than Chicken meat. While Pork loin contains 0.53µg of Vitamin B12, Chicken meat contains only 0.3µg.
  • Pork loin has less Cholesterol.

Pork, fresh, loin, whole, separable lean and fat, raw and Chicken, broilers or fryers, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Pork loin vs Chicken meat 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
5
:
5
Chicken meat
Chicken meat
Contains more Calcium +20%
Contains more Potassium +59.6%
Contains less Sodium -39%
Contains more Selenium +38.9%
Contains more Iron +59.5%
Contains more Zinc +11.5%
Contains more Copper +17.9%
Contains more Manganese +81.8%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +20%
Contains more Potassium +59.6%
Contains less Sodium -39%
Contains more Selenium +38.9%
Contains more Iron +59.5%
Contains more Zinc +11.5%
Contains more Copper +17.9%
Contains more Manganese +81.8%
Equal in Magnesium - 23
Equal in Phosphorus - 182

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
6
:
6
Chicken meat
Chicken meat
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1330.2%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B6 +18%
Contains more Vitamin B12 +76.7%
Contains more Vitamin A +2200%
Contains more Vitamin E +28.6%
Contains more Vitamin B3 +85.3%
Contains more Vitamin B5 +42.5%
Contains more Folate +400%
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 meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1330.2%
Contains more Vitamin B2 +47.6%
Contains more Vitamin B6 +18%
Contains more Vitamin B12 +76.7%
Contains more Vitamin A +2200%
Contains more Vitamin E +28.6%
Contains more Vitamin B3 +85.3%
Contains more Vitamin B5 +42.5%
Contains more Folate +400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork loin
Pork loin
2
:
2
Chicken meat
Chicken meat
Contains more Water +12.6%
Contains more Protein +38.3%
Equal in Fats - 13.6
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 meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Water +12.6%
Contains more Protein +38.3%
Equal in Fats - 13.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork loin
Pork loin
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -13.1%
Contains more Polyunsaturated fat +121.6%
Equal in Monounsaturated Fat - 5.34
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -13.1%
Contains more Polyunsaturated fat +121.6%
Equal in Monounsaturated Fat - 5.34

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 meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat 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 loin Chicken meat Opinion
Protein 19.74g 27.3g Chicken meat
Fats 12.58g 13.6g Chicken meat
Calories 198kcal 239kcal Chicken meat
Calcium 18mg 15mg Pork loin
Iron 0.79mg 1.26mg Chicken meat
Magnesium 21mg 23mg Chicken meat
Phosphorus 197mg 182mg Pork loin
Potassium 356mg 223mg Pork loin
Sodium 50mg 82mg Pork loin
Zinc 1.74mg 1.94mg Chicken meat
Copper 0.056mg 0.066mg Chicken meat
Manganese 0.011mg 0.02mg Chicken meat
Selenium 33.2µg 23.9µg Pork loin
Vitamin A 7IU 161IU Chicken meat
Vitamin A RAE 2µg 48µg Chicken meat
Vitamin E 0.21mg 0.27mg Chicken meat
Vitamin D 21IU 2IU Pork loin
Vitamin D 0.5µg 0µg Pork loin
Vitamin C 0.6mg 0mg Pork loin
Vitamin B1 0.901mg 0.063mg Pork loin
Vitamin B2 0.248mg 0.168mg Pork loin
Vitamin B3 4.58mg 8.487mg Chicken meat
Vitamin B5 0.723mg 1.03mg Chicken meat
Vitamin B6 0.472mg 0.4mg Pork loin
Folate 1µg 5µg Chicken meat
Vitamin B12 0.53µg 0.3µg Pork loin
Vitamin K 0µg 2.4µg Chicken meat
Tryptophan 0.244mg 0.305mg Chicken meat
Threonine 0.891mg 1.128mg Chicken meat
Isoleucine 0.91mg 1.362mg Chicken meat
Leucine 1.572mg 1.986mg Chicken meat
Lysine 1.766mg 2.223mg Chicken meat
Methionine 0.514mg 0.726mg Chicken meat
Phenylalanine 0.785mg 1.061mg Chicken meat
Valine 1.064mg 1.325mg Chicken meat
Histidine 0.77mg 0.802mg Chicken meat
Cholesterol 63mg 88mg Pork loin
Saturated Fat 4.36g 3.79g Chicken meat
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 5.61g 5.34g Pork loin
Polyunsaturated fat 1.34g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Chicken meat
Low Fats diet ok
Low Carbs diet Equal
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
36%
Chicken meat
Minerals Daily Need Coverage Score
42%
Pork loin
38%
Chicken meat

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 25mg)
Which food is cheaper?
Pork loin
Pork loin is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Chicken meat
Chicken meat is lower in Saturated Fat (difference - 0.57g)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.