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  6. Pork Meat vs. Chicken breast

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

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The main differences between pork Meat and chicken breast

  • Pork Meat has more vitamin B1, selenium, vitamin B2, zinc, vitamin B12, vitamin B6, and copper; however, chicken breast has more vitamin B3.
  • Daily need coverage for vitamin B1 for pork Meat is 73% higher.
  • Chicken breast has 3 times less vitamin B2 than pork Meat. Pork Meat has 0.387mg of vitamin B2, while chicken breast has 0.125mg.
  • Pork Meat is lower in cholesterol.

Food types used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Pork Meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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%
Contains more PotassiumPotassium +52.5%
Contains more CopperCopper +105.6%
Contains more ZincZinc +124.1%
Contains less SodiumSodium -27.8%
Contains more SeleniumSelenium +45.8%
Contains more CalciumCalcium +166.7%
Contains more ManganeseManganese +61.5%
~equal in Magnesium ~31mg
~equal in Iron ~1.14mg
~equal in Phosphorus ~246mg

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1102.5%
Contains more Vitamin B2Vitamin B2 +209.6%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more Vitamin B12Vitamin B12 +54.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.04mg
~equal in Choline ~95.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
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 WaterWater +15.3%
Contains more ProteinProtein +27.8%
Contains more FatsFats +34.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains more Mono. FatMonounsaturated fat +28.9%
Contains more Poly. FatPolyunsaturated fat +111.5%
~equal in Saturated fat ~1.29g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Meat Chicken breast
Lower in Cholesterol ok
Lower in Sodium 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 Meat Chicken breast DV% diff.
Vitamin B1 0.95mg 0.079mg 73%
Vitamin B3 7.432mg 14.782mg 46%
Selenium 38.2µg 26.2µg 22%
Vitamin B2 0.387mg 0.125mg 20%
Protein 26.17g 33.44g 15%
Zinc 2.42mg 1.08mg 12%
Vitamin B6 0.739mg 0.64mg 8%
Vitamin B12 0.57µg 0.37µg 8%
Cholesterol 73mg 91mg 6%
Copper 0.111mg 0.054mg 6%
Polyunsaturated fat 0.506g 1.07g 4%
Potassium 421mg 276mg 4%
Phosphorus 267mg 246mg 3%
Vitamin E 0.08mg 0.42mg 2%
Vitamin K 0µg 2.4µg 2%
Calories 143kcal 187kcal 2%
Fats 3.51g 4.71g 2%
Vitamin D 10IU 5IU 1%
Vitamin D 0.2µg 0.1µg 1%
Monounsaturated fat 1.334g 1.72g 1%
Choline 88.9mg 95.9mg 1%
Folate 0µg 4µg 1%
Vitamin A 0µg 7µg 1%
Vitamin B5 1.012mg 1.04mg 1%
Calcium 6mg 16mg 1%
Sodium 57mg 79mg 1%
Carbs 0g 0.51g 0%
Net carbs 0g 0.51g N/A
Magnesium 29mg 31mg 0%
Iron 1.15mg 1.14mg 0%
Manganese 0.013mg 0.021mg 0%
Trans fat 0.033g N/A
Saturated fat 1.198g 1.29g 0%
Tryptophan 0.275mg 0.39mg 0%
Threonine 1.175mg 1.412mg 0%
Isoleucine 1.288mg 1.765mg 0%
Leucine 2.229mg 2.509mg 0%
Lysine 2.427mg 2.836mg 0%
Methionine 0.721mg 0.925mg 0%
Phenylalanine 1.1mg 1.328mg 0%
Valine 1.367mg 1.659mg 0%
Histidine 1.13mg 1.037mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

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

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
63%
Pork Meat
50%
Chicken breast
Minerals Daily Need Coverage Score
54%
Pork Meat
40%
Chicken breast

Comparison summary

Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Pork Meat
Pork Meat is lower in Saturated fat (difference - 0.092g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $0.5)
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 Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.