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

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What are the differences between Chicken thigh and Pork loin?

  • Chicken thigh is higher in Vitamin B3, Vitamin B5, Zinc, and Iron, yet Pork loin is higher in Vitamin B1, Selenium, Vitamin B12, and Vitamin B6.
  • Pork loin's daily need coverage for Vitamin B1 is 68% more.
  • Chicken thigh has 2 times more Iron than Pork loin. While Chicken thigh has 1.46mg of Iron, Pork loin has only 0.79mg.
  • The amount of Cholesterol in Pork loin is lower.

We used Chicken, broilers or fryers, thigh, meat only, cooked, fried and Pork, fresh, loin, whole, separable lean and fat, raw types in this article.

Infographic

Chicken thigh 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 +84.8%
Contains more Magnesium +23.8%
Contains more Zinc +60.3%
Contains more Copper +60.7%
Contains more Manganese +145.5%
Contains more Calcium +38.5%
Contains more Potassium +37.5%
Contains less Sodium -47.4%
Contains more Selenium +62%
Equal in Phosphorus - 197
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 55% 19% 86% 23% 13% 77% 30% 4% 112%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Contains more Iron +84.8%
Contains more Magnesium +23.8%
Contains more Zinc +60.3%
Contains more Copper +60.7%
Contains more Manganese +145.5%
Contains more Calcium +38.5%
Contains more Potassium +37.5%
Contains less Sodium -47.4%
Contains more Selenium +62%
Equal in Phosphorus - 197

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 +900%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +77.7%
Contains more Folate +800%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +923.9%
Contains more Vitamin B6 +24.2%
Contains more Vitamin B12 +60.6%
Equal in Vitamin B2 - 0.248
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 6% 0% 22% 59% 134% 78% 88% 7% 42% 0% 0%
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 +900%
Contains more Vitamin B3 +55.5%
Contains more Vitamin B5 +77.7%
Contains more Folate +800%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +923.9%
Contains more Vitamin B6 +24.2%
Contains more Vitamin B12 +60.6%
Equal in Vitamin B2 - 0.248

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42.8%
Contains more Carbs +∞%
Contains more Other +35.5%
Contains more Fats +22.1%
Contains more Water +12.8%
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 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 +42.8%
Contains more Carbs +∞%
Contains more Other +35.5%
Contains more Fats +22.1%
Contains more Water +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.2%
Contains more Polyunsaturated fat +81.3%
Contains more Monounsaturated Fat +46.9%
31% 42% 27%
Saturated Fat: 2.78 g
Monounsaturated Fat: 3.82 g
Polyunsaturated fat: 2.43 g
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains less Saturated Fat -36.2%
Contains more Polyunsaturated fat +81.3%
Contains more Monounsaturated Fat +46.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken thigh Pork loin Opinion
Net carbs 1.18g 0g Chicken thigh
Protein 28.18g 19.74g Chicken thigh
Fats 10.3g 12.58g Pork loin
Carbs 1.18g 0g Chicken thigh
Calories 218kcal 198kcal Chicken thigh
Calcium 13mg 18mg Pork loin
Iron 1.46mg 0.79mg Chicken thigh
Magnesium 26mg 21mg Chicken thigh
Phosphorus 199mg 197mg Chicken thigh
Potassium 259mg 356mg Pork loin
Sodium 95mg 50mg Pork loin
Zinc 2.79mg 1.74mg Chicken thigh
Copper 0.09mg 0.056mg Chicken thigh
Manganese 0.027mg 0.011mg Chicken thigh
Selenium 20.5µg 33.2µg Pork loin
Vitamin A 70IU 7IU Chicken thigh
Vitamin A RAE 2µg Pork loin
Vitamin E 0.21mg Pork loin
Vitamin D 8IU 21IU Pork loin
Vitamin D 0.2µg 0.5µg Pork loin
Vitamin C 0mg 0.6mg Pork loin
Vitamin B1 0.088mg 0.901mg Pork loin
Vitamin B2 0.255mg 0.248mg Chicken thigh
Vitamin B3 7.12mg 4.58mg Chicken thigh
Vitamin B5 1.285mg 0.723mg Chicken thigh
Vitamin B6 0.38mg 0.472mg Pork loin
Folate 9µg 1µg Chicken thigh
Vitamin B12 0.33µg 0.53µg Pork loin
Choline 69.7mg Pork loin
Tryptophan 0.329mg 0.244mg Chicken thigh
Threonine 1.188mg 0.891mg Chicken thigh
Isoleucine 1.486mg 0.91mg Chicken thigh
Leucine 2.115mg 1.572mg Chicken thigh
Lysine 2.384mg 1.766mg Chicken thigh
Methionine 0.778mg 0.514mg Chicken thigh
Phenylalanine 1.121mg 0.785mg Chicken thigh
Valine 1.397mg 1.064mg Chicken thigh
Histidine 0.874mg 0.77mg Chicken thigh
Cholesterol 102mg 63mg Pork loin
Saturated Fat 2.78g 4.36g Chicken thigh
Omega-3 - DHA 0.05g 0g Chicken thigh
Omega-3 - EPA 0.01g 0g Chicken thigh
Omega-3 - DPA 0.03g 0g Chicken thigh
Monounsaturated Fat 3.82g 5.61g Pork loin
Polyunsaturated fat 2.43g 1.34g Chicken thigh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken thigh 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
34%
Chicken thigh
50%
Pork loin
Minerals Daily Need Coverage Score
42%
Chicken thigh
42%
Pork loin

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Chicken thigh
Chicken thigh is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Chicken thigh
Chicken thigh is lower in Saturated Fat (difference - 1.58g)
Which food is richer in minerals?
Chicken thigh
Chicken thigh is relatively richer in minerals
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. Chicken thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.