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  6. Pork shoulder vs. Chicken breast

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

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Summary of differences between Pork shoulder and Chicken breast

  • Pork shoulder has more Vitamin B1, Vitamin B12, Zinc, Vitamin B2, and Vitamin D, while Chicken breast has more Vitamin B3, Vitamin B6, and Phosphorus.
  • Chicken breast covers your daily need of Vitamin B3 68% more than Pork shoulder.
  • Pork shoulder contains 14 times more Vitamin D than Chicken breast. While Pork shoulder contains 70IU 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, shoulder, whole, separable lean and fat, raw and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Pork shoulder 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 shoulder
Pork shoulder
4
:
6
Chicken breast
Chicken breast
Contains less Sodium -17.7%
Contains more Zinc +150%
Contains more Copper +55.6%
Contains more Magnesium +72.2%
Contains more Phosphorus +35.2%
Contains more Manganese +90.9%
Equal in Calcium - 16
Equal in Iron - 1.14
Equal in Potassium - 276
Equal in Selenium - 26.2
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
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 -17.7%
Contains more Zinc +150%
Contains more Copper +55.6%
Contains more Magnesium +72.2%
Contains more Phosphorus +35.2%
Contains more Manganese +90.9%
Equal in Calcium - 16
Equal in Iron - 1.14
Equal in Potassium - 276
Equal in Selenium - 26.2

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 shoulder
Pork shoulder
6
:
6
Chicken breast
Chicken breast
Contains more Vitamin D +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +870.9%
Contains more Vitamin B2 +120%
Contains more Folate +25%
Contains more Vitamin B12 +100%
Contains more Vitamin A +228.6%
Contains more Vitamin E +121.1%
Contains more Vitamin B3 +285.7%
Contains more Vitamin B5 +44.6%
Contains more Vitamin B6 +83.9%
Contains more Vitamin K +∞%
Pork shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 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 +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +870.9%
Contains more Vitamin B2 +120%
Contains more Folate +25%
Contains more Vitamin B12 +100%
Contains more Vitamin A +228.6%
Contains more Vitamin E +121.1%
Contains more Vitamin B3 +285.7%
Contains more Vitamin B5 +44.6%
Contains more Vitamin B6 +83.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork shoulder
Pork shoulder
2
:
3
Chicken breast
Chicken breast
Contains more Fats +282%
Contains more Protein +94.6%
Contains more Carbs +∞%
Contains more Other +39.5%
Equal in Water - 60.21
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 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 +282%
Contains more Protein +94.6%
Contains more Carbs +∞%
Contains more Other +39.5%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork shoulder
Pork shoulder
2
:
1
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +365.7%
Contains more Polyunsaturated fat +79.4%
Contains less Saturated Fat -79.3%
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 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 +365.7%
Contains more Polyunsaturated fat +79.4%
Contains less Saturated Fat -79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork shoulder Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 17.18g 33.44g Chicken breast
Fats 17.99g 4.71g Pork shoulder
Carbs 0g 0.51g Chicken breast
Calories 236kcal 187kcal Pork shoulder
Calcium 15mg 16mg Chicken breast
Iron 1.05mg 1.14mg Chicken breast
Magnesium 18mg 31mg Chicken breast
Phosphorus 182mg 246mg Chicken breast
Potassium 302mg 276mg Pork shoulder
Sodium 65mg 79mg Pork shoulder
Zinc 2.7mg 1.08mg Pork shoulder
Copper 0.084mg 0.054mg Pork shoulder
Manganese 0.011mg 0.021mg Chicken breast
Selenium 25.5µg 26.2µg Chicken breast
Vitamin A 7IU 23IU Chicken breast
Vitamin A RAE 2µg 7µg Chicken breast
Vitamin E 0.19mg 0.42mg Chicken breast
Vitamin D 70IU 5IU Pork shoulder
Vitamin D 1.7µg 0.1µg Pork shoulder
Vitamin C 0.7mg 0mg Pork shoulder
Vitamin B1 0.767mg 0.079mg Pork shoulder
Vitamin B2 0.275mg 0.125mg Pork shoulder
Vitamin B3 3.833mg 14.782mg Chicken breast
Vitamin B5 0.719mg 1.04mg Chicken breast
Vitamin B6 0.348mg 0.64mg Chicken breast
Folate 5µg 4µg Pork shoulder
Vitamin B12 0.74µg 0.37µg Pork shoulder
Vitamin K 0µg 2.4µg Chicken breast
Tryptophan 0.208mg 0.39mg Chicken breast
Threonine 0.768mg 1.412mg Chicken breast
Isoleucine 0.781mg 1.765mg Chicken breast
Leucine 1.36mg 2.509mg Chicken breast
Lysine 1.531mg 2.836mg Chicken breast
Methionine 0.441mg 0.925mg Chicken breast
Phenylalanine 0.681mg 1.328mg Chicken breast
Valine 0.921mg 1.659mg Chicken breast
Histidine 0.656mg 1.037mg Chicken breast
Cholesterol 71mg 91mg Pork shoulder
Saturated Fat 6.24g 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 8.01g 1.72g Pork shoulder
Polyunsaturated fat 1.92g 1.07g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder 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
50%
Pork shoulder
50%
Chicken breast
Minerals Daily Need Coverage Score
41%
Pork shoulder
40%
Chicken breast

Comparison summary

Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Pork shoulder
Pork shoulder is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 4.95g)
Which food is richer in minerals?
Chicken breast
Chicken breast is relatively richer in minerals
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 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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.