Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork
  5. Compare
  6. Pork vs. Chicken breast

Pork vs. Chicken breast — In-Depth Nutrition Comparison

Compare

A recap on differences between Pork and Chicken breast

  • Pork has more Vitamin B1, Selenium, Vitamin B2, Vitamin B12, Zinc, and Vitamin D, however, Chicken breast is higher in Vitamin B3, Vitamin B6, and Vitamin B5.
  • Pork covers your daily Vitamin B1 needs 66% more than Chicken breast.
  • Chicken breast contains 11 times less Vitamin D than Pork. Pork contains 53IU of Vitamin D, while Chicken breast contains 5IU.
  • Chicken breast has less Saturated Fat.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Pork 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
Pork
6
:
3
Chicken breast
Chicken breast
Contains more Calcium +18.8%
Contains more Potassium +53.3%
Contains less Sodium -21.5%
Contains more Zinc +121.3%
Contains more Copper +35.2%
Contains more Selenium +72.9%
Contains more Iron +31%
Contains more Magnesium +10.7%
Contains more Manganese +133.3%
Equal in Phosphorus - 246
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
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 +18.8%
Contains more Potassium +53.3%
Contains less Sodium -21.5%
Contains more Zinc +121.3%
Contains more Copper +35.2%
Contains more Selenium +72.9%
Contains more Iron +31%
Contains more Magnesium +10.7%
Contains more Manganese +133.3%
Equal in Phosphorus - 246

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
Pork
6
:
6
Chicken breast
Chicken breast
Contains more Vitamin D +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1010.1%
Contains more Vitamin B2 +156.8%
Contains more Folate +25%
Contains more Vitamin B12 +89.2%
Contains more Vitamin A +228.6%
Contains more Vitamin E +44.8%
Contains more Vitamin B3 +193.5%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +37.9%
Contains more Vitamin K +∞%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 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 +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1010.1%
Contains more Vitamin B2 +156.8%
Contains more Folate +25%
Contains more Vitamin B12 +89.2%
Contains more Vitamin A +228.6%
Contains more Vitamin E +44.8%
Contains more Vitamin B3 +193.5%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +37.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
1
:
4
Chicken breast
Chicken breast
Contains more Fats +195.5%
Contains more Protein +22.4%
Contains more Carbs +∞%
Contains more Other +27%
Equal in Water - 60.21
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +195.5%
Contains more Protein +22.4%
Contains more Carbs +∞%
Contains more Other +27%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
:
1
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +259.9%
Contains more Polyunsaturated fat +12.1%
Contains less Saturated Fat -75.3%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 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 +259.9%
Contains more Polyunsaturated fat +12.1%
Contains less Saturated Fat -75.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork 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 Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 27.32g 33.44g Chicken breast
Fats 13.92g 4.71g Pork
Carbs 0g 0.51g Chicken breast
Calories 242kcal 187kcal Pork
Calcium 19mg 16mg Pork
Iron 0.87mg 1.14mg Chicken breast
Magnesium 28mg 31mg Chicken breast
Phosphorus 246mg 246mg
Potassium 423mg 276mg Pork
Sodium 62mg 79mg Pork
Zinc 2.39mg 1.08mg Pork
Copper 0.073mg 0.054mg Pork
Manganese 0.009mg 0.021mg Chicken breast
Selenium 45.3µg 26.2µg Pork
Vitamin A 7IU 23IU Chicken breast
Vitamin A RAE 2µg 7µg Chicken breast
Vitamin E 0.29mg 0.42mg Chicken breast
Vitamin D 53IU 5IU Pork
Vitamin D 1.3µg 0.1µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.079mg Pork
Vitamin B2 0.321mg 0.125mg Pork
Vitamin B3 5.037mg 14.782mg Chicken breast
Vitamin B5 0.698mg 1.04mg Chicken breast
Vitamin B6 0.464mg 0.64mg Chicken breast
Folate 5µg 4µg Pork
Vitamin B12 0.7µg 0.37µg Pork
Vitamin K 0µg 2.4µg Chicken breast
Tryptophan 0.338mg 0.39mg Chicken breast
Threonine 1.234mg 1.412mg Chicken breast
Isoleucine 1.26mg 1.765mg Chicken breast
Leucine 2.177mg 2.509mg Chicken breast
Lysine 2.446mg 2.836mg Chicken breast
Methionine 0.712mg 0.925mg Chicken breast
Phenylalanine 1.086mg 1.328mg Chicken breast
Valine 1.473mg 1.659mg Chicken breast
Histidine 1.067mg 1.037mg Pork
Cholesterol 80mg 91mg Pork
Saturated Fat 5.23g 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 6.19g 1.72g Pork
Polyunsaturated fat 1.2g 1.07g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Chicken breast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Pork
Pork vs Pork chop
Pork chop
Pork
Pork vs Pork Meat
Pork Meat
Pork
Pork vs Liver
Liver
Chicken breast
Chicken breast vs Chicken thigh raw
Chicken thigh raw
Chicken breast
Chicken breast vs Chicken wing
Chicken wing
Chicken breast
Chicken breast vs Turkey breast
Turkey breast

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
56%
Pork
50%
Chicken breast
Minerals Daily Need Coverage Score
55%
Pork
40%
Chicken breast

Comparison summary

Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 3.94g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.