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

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Summary of differences between Chicken breast and Pork loin

  • Chicken breast has more Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, while Pork loin has more Vitamin B1, Selenium, Vitamin B2, and Vitamin B12.
  • Pork loin covers your daily need of Vitamin B1 68% more than Chicken breast.
  • Chicken breast contains 3 times more Vitamin B3 than Pork loin. While Chicken breast contains 14.782mg of Vitamin B3, Pork loin contains only 4.58mg.
  • The amount of Cholesterol in Pork loin is lower.

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

Infographic

Chicken breast vs Pork loin 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.
Contains more Iron +44.3%
Contains more Magnesium +47.6%
Contains more Phosphorus +24.9%
Contains more Manganese +90.9%
Contains more Calcium +12.5%
Contains more Potassium +29%
Contains less Sodium -36.7%
Contains more Zinc +61.1%
Contains more Selenium +26.7%
Equal in Copper - 0.056
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Contains more Iron +44.3%
Contains more Magnesium +47.6%
Contains more Phosphorus +24.9%
Contains more Manganese +90.9%
Contains more Calcium +12.5%
Contains more Potassium +29%
Contains less Sodium -36.7%
Contains more Zinc +61.1%
Contains more Selenium +26.7%
Equal in Copper - 0.056

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.
:
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 Choline +37.6%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 53% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 39% 0%
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 Choline +37.6%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.4%
Contains more Carbs +∞%
Contains more Other +48.7%
Contains more Fats +167.1%
Contains more Water +11.1%
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more Protein +69.4%
Contains more Carbs +∞%
Contains more Other +48.7%
Contains more Fats +167.1%
Contains more Water +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +226.2%
Contains more Polyunsaturated fat +25.2%
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains less Saturated Fat -70.4%
Contains more Monounsaturated Fat +226.2%
Contains more Polyunsaturated fat +25.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken breast Pork loin
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 Chicken breast Pork loin Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 19.74g Chicken breast
Fats 4.71g 12.58g Pork loin
Carbs 0.51g 0g Chicken breast
Calories 187kcal 198kcal Pork loin
Calcium 16mg 18mg Pork loin
Iron 1.14mg 0.79mg Chicken breast
Magnesium 31mg 21mg Chicken breast
Phosphorus 246mg 197mg Chicken breast
Potassium 276mg 356mg Pork loin
Sodium 79mg 50mg Pork loin
Zinc 1.08mg 1.74mg Pork loin
Copper 0.054mg 0.056mg Pork loin
Manganese 0.021mg 0.011mg Chicken breast
Selenium 26.2µg 33.2µg Pork loin
Vitamin A 23IU 7IU Chicken breast
Vitamin A RAE 7µg 2µg Chicken breast
Vitamin E 0.42mg 0.21mg Chicken breast
Vitamin D 5IU 21IU Pork loin
Vitamin D 0.1µg 0.5µg Pork loin
Vitamin C 0mg 0.6mg Pork loin
Vitamin B1 0.079mg 0.901mg Pork loin
Vitamin B2 0.125mg 0.248mg Pork loin
Vitamin B3 14.782mg 4.58mg Chicken breast
Vitamin B5 1.04mg 0.723mg Chicken breast
Vitamin B6 0.64mg 0.472mg Chicken breast
Folate 4µg 1µg Chicken breast
Vitamin B12 0.37µg 0.53µg Pork loin
Choline 95.9mg 69.7mg Chicken breast
Vitamin K 2.4µg 0µg Chicken breast
Tryptophan 0.39mg 0.244mg Chicken breast
Threonine 1.412mg 0.891mg Chicken breast
Isoleucine 1.765mg 0.91mg Chicken breast
Leucine 2.509mg 1.572mg Chicken breast
Lysine 2.836mg 1.766mg Chicken breast
Methionine 0.925mg 0.514mg Chicken breast
Phenylalanine 1.328mg 0.785mg Chicken breast
Valine 1.659mg 1.064mg Chicken breast
Histidine 1.037mg 0.77mg Chicken breast
Cholesterol 91mg 63mg Pork loin
Saturated Fat 1.29g 4.36g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 5.61g Pork loin
Polyunsaturated fat 1.07g 1.34g Pork loin

Which food is preferable for your diet?

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

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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients
  2. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.