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

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Summary of differences between pork chop and chicken breast

Pork chop has more vitamin B1, zinc, selenium, vitamin B2, vitamin B12, vitamin D, and copper, while chicken breast has more vitamin B3 and vitamin B6.
Chicken breast covers your daily need for vitamin B3, 43% more than pork chop.
Pork chop contains 8 times more vitamin D than chicken breast. While pork chop contains 40IU of vitamin D, chicken breast contains only 5IU.
The amount of saturated fat in chicken breast is lower.

These are the specific foods used in this comparison Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Chicken, broilers or fryers, breast, meat only, cooked, fried.

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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.

Pork chop

Chicken breast

Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+14.1%
Contains more CopperCopper	+94.4%
Contains more ZincZinc	+191.7%
Contains more SeleniumSelenium	+38.9%

Contains more MagnesiumMagnesium	+55%
Contains more IronIron	+31%
Contains more ManganeseManganese	+110%

~equal in Phosphorus ~246mg

~equal in Sodium ~79mg

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.

Pork chop

Chicken breast

Contains more Vitamin DVitamin D	+900%
Contains more Vitamin B1Vitamin B1	+520.3%
Contains more Vitamin B2Vitamin B2	+150.4%
Contains more Vitamin B12Vitamin B12	+78.4%

Contains more Vitamin AVitamin A	+75%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B3Vitamin B3	+86.5%
Contains more Vitamin B6Vitamin B6	+30.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+42.1%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~1.04mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	7.927mg	14.782mg	43%
Vitamin B1	0.49mg	0.079mg	34%
Selenium	36.4µg	26.2µg	19%
Protein	23.72g	33.44g	19%
Zinc	3.15mg	1.08mg	19%
Fats	14.35g	4.71g	15%
Saturated fat	4.339g	1.29g	14%
Vitamin B2	0.313mg	0.125mg	14%
Vitamin B12	0.66µg	0.37µg	12%
Vitamin B6	0.489mg	0.64mg	12%
Monounsaturated fat	4.887g	1.72g	8%
Copper	0.105mg	0.054mg	6%
Choline	67.5mg	95.9mg	5%
Vitamin D	1µg	0.1µg	5%
Polyunsaturated fat	1.894g	1.07g	5%
Calcium	56mg	16mg	4%
Vitamin D	40IU	5IU	4%
Cholesterol	78mg	91mg	4%
Magnesium	20mg	31mg	3%
Iron	0.87mg	1.14mg	3%
Vitamin K	0µg	2.4µg	2%
Calories	231kcal	187kcal	2%
Vitamin B5	1.104mg	1.04mg	1%
Vitamin E	0.21mg	0.42mg	1%
Folate	0µg	4µg	1%
Phosphorus	241mg	246mg	1%
Potassium	315mg	276mg	1%
Carbs	0g	0.51g	0%
Net carbs	0g	0.51g	N/A
Sodium	74mg	79mg	0%
Vitamin A	4µg	7µg	0%
Manganese	0.01mg	0.021mg	0%
Trans fat	0.066g		N/A
Tryptophan	0.282mg	0.39mg	0%
Threonine	1.043mg	1.412mg	0%
Isoleucine	1.123mg	1.765mg	0%
Leucine	1.952mg	2.509mg	0%
Lysine	2.109mg	2.836mg	0%
Methionine	0.65mg	0.925mg	0%
Phenylalanine	0.985mg	1.328mg	0%
Valine	1.2mg	1.659mg	0%
Histidine	0.965mg	1.037mg	0%
Omega-3 - EPA	0g	0.01g	N/A
Omega-3 - DHA	0.001g	0.03g	N/A
Omega-3 - ALA	0.065g		N/A
Omega-3 - DPA	0.011g	0.02g	N/A
Omega-6 - Gamma-linoleic acid	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.065g		N/A
Omega-6 - Linoleic acid	0.922g		N/A