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  6. Chicken breast vs. Pork, fresh, leg (ham), whole, separable lean only, raw

Chicken breast vs. Pork, fresh, leg (ham), whole, separable lean only, raw — In-Depth Nutrition Comparison

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Summary of differences between chicken breast and pork, fresh, leg (ham), whole, separable lean only, raw

  • Chicken breast has more vitamin B3 and vitamin B6, while pork, fresh, leg (ham), whole, separable lean only, raw has more vitamin B1, selenium, vitamin B12, zinc, and vitamin B2.
  • Pork, fresh, leg (ham), whole, separable lean only, raw covers your daily need for vitamin B1, 66% more than chicken breast.
  • Chicken breast contains 3 times more vitamin B3 than pork, fresh, leg (ham), whole, separable lean only, raw. While chicken breast contains 14.782mg of vitamin B3, pork, fresh, leg (ham), whole, separable lean only, raw contains only 5.338mg.
  • The amount of cholesterol in pork, fresh, leg (ham), whole, separable lean only, raw is lower.

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

Infographic

Chicken breast vs Pork, fresh, leg (ham), whole, separable lean only, raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 33% 38% 25% 62% 98% 7.2% 3.8% 193%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +166.7%
Contains more IronIron +12.9%
Contains more PotassiumPotassium +33.7%
Contains more CopperCopper +38.9%
Contains more ZincZinc +110.2%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +38.1%
Contains more SeleniumSelenium +35.1%
~equal in Phosphorus ~229mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0.67% 3.4% 9% 219% 53% 100% 48% 115% 89% 0% 6.8% 39%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +147.1%
Contains more Vitamin B3Vitamin B3 +176.9%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +32.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +1007.6%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B12Vitamin B12 +91.9%
Contains more FolateFolate +125%

All nutrients comparison - raw data values

Nutrient Chicken breast Pork, fresh, leg (ham), whole, separable lean only, raw DV% diff.
Vitamin B1 0.079mg 0.875mg 66%
Vitamin B3 14.782mg 5.338mg 59%
Protein 33.44g 20.48g 26%
Selenium 26.2µg 35.4µg 17%
Vitamin B12 0.37µg 0.71µg 14%
Vitamin B6 0.64mg 0.5mg 11%
Zinc 1.08mg 2.27mg 11%
Vitamin B2 0.125mg 0.228mg 8%
Cholesterol 91mg 68mg 8%
Vitamin B5 1.04mg 0.805mg 5%
Choline 95.9mg 72.3mg 4%
Vitamin D 0.1µg 0.6µg 3%
Polyunsaturated fat 1.07g 0.58g 3%
Saturated fat 1.29g 1.87g 3%
Calories 187kcal 136kcal 3%
Potassium 276mg 369mg 3%
Vitamin K 2.4µg 0µg 2%
Vitamin E 0.42mg 0.17mg 2%
Phosphorus 246mg 229mg 2%
Copper 0.054mg 0.075mg 2%
Iron 1.14mg 1.01mg 2%
Monounsaturated fat 1.72g 2.44g 2%
Vitamin D 5 IU 23 IU 2%
Sodium 79mg 55mg 1%
Fats 4.71g 5.41g 1%
Vitamin A 7µg 2µg 1%
Folate 4µg 9µg 1%
Vitamin C 0mg 0.9mg 1%
Magnesium 31mg 25mg 1%
Calcium 16mg 6mg 1%
Carbs 0.51g 0g 0%
Net carbs 0.51g 0g N/A
Manganese 0.021mg 0.029mg 0%
Tryptophan 0.39mg 0.26mg 0%
Threonine 1.412mg 0.935mg 0%
Isoleucine 1.765mg 0.959mg 0%
Leucine 2.509mg 1.643mg 0%
Lysine 2.836mg 1.842mg 0%
Methionine 0.925mg 0.542mg 0%
Phenylalanine 1.328mg 0.818mg 0%
Valine 1.659mg 1.111mg 0%
Histidine 1.037mg 0.818mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
20% 5% 73%
Protein: 20.48 g
Fats: 5.41 g
Carbs: 0 g
Water: 72.9 g
Other: 1.21 g
Contains more ProteinProtein +63.3%
Contains more CarbsCarbs +∞%
Contains more FatsFats +14.9%
Contains more WaterWater +21.1%
~equal in Other ~1.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
38% 50% 12%
Saturated fat: Sat. Fat 1.87 g
Monounsaturated fat: Mono. Fat 2.44 g
Polyunsaturated fat: Poly. Fat 0.58 g
Contains less Sat. FatSaturated fat -31%
Contains more Poly. FatPolyunsaturated fat +84.5%
Contains more Mono. FatMonounsaturated fat +41.9%

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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients
  2. Pork, fresh, leg (ham), whole, separable lean only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168224/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.