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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
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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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more MagnesiumMagnesium +47.6%
Contains more IronIron +44.3%
Contains more PhosphorusPhosphorus +24.9%
Contains more ManganeseManganese +90.9%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +29%
Contains more ZincZinc +61.1%
Contains less SodiumSodium -36.7%
Contains more SeleniumSelenium +26.7%
~equal in Copper ~0.056mg

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% 1.4% 8.4% 3% 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 2% 0.42% 4.2% 15% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin AVitamin A +228.6%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +222.8%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +37.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +400%
Contains more Vitamin B1Vitamin B1 +1040.5%
Contains more Vitamin B2Vitamin B2 +98.4%
Contains more Vitamin B12Vitamin B12 +43.2%

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% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more ProteinProtein +69.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +48.7%
Contains more FatsFats +167.1%
Contains more WaterWater +11.1%

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
39% 50% 12%
Saturated Fat: Sat. Fat 4.36 g
Monounsaturated Fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains less Sat. FatSaturated Fat -70.4%
Contains more Mono. FatMonounsaturated Fat +226.2%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 187kcal 198kcal Pork loin
Protein 33.44g 19.74g Chicken breast
Fats 4.71g 12.58g Pork loin
Vitamin C 0mg 0.6mg Pork loin
Net carbs 0.51g 0g Chicken breast
Carbs 0.51g 0g Chicken breast
Cholesterol 91mg 63mg Pork loin
Vitamin D 5IU 21IU Pork loin
Magnesium 31mg 21mg Chicken breast
Calcium 16mg 18mg Pork loin
Potassium 276mg 356mg Pork loin
Iron 1.14mg 0.79mg Chicken breast
Copper 0.054mg 0.056mg Pork loin
Zinc 1.08mg 1.74mg Pork loin
Phosphorus 246mg 197mg Chicken breast
Sodium 79mg 50mg Pork loin
Vitamin A 23IU 7IU Chicken breast
Vitamin A 7µg 2µg Chicken breast
Vitamin E 0.42mg 0.21mg Chicken breast
Vitamin D 0.1µg 0.5µg Pork loin
Manganese 0.021mg 0.011mg Chicken breast
Selenium 26.2µg 33.2µg 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
Vitamin B12 0.37µg 0.53µg Pork loin
Vitamin K 2.4µg 0µg Chicken breast
Folate 4µg 1µg Chicken breast
Choline 95.9mg 69.7mg Chicken breast
Saturated Fat 1.29g 4.36g Chicken breast
Monounsaturated Fat 1.72g 5.61g Pork loin
Polyunsaturated fat 1.07g 1.34g Pork loin
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
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Pork loin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 29mg)
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.