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  6. Pork, fresh, leg (ham), whole, separable lean only, raw vs. Chicken breast

Pork, fresh, leg (ham), whole, separable lean only, raw vs. Chicken breast — In-Depth Nutrition Comparison

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Summary of differences between pork, fresh, leg (ham), whole, separable lean only, raw and chicken breast

  • Pork, fresh, leg (ham), whole, separable lean only, raw has more vitamin B1, selenium, vitamin B12, zinc, and vitamin B2, while chicken breast has more vitamin B3 and vitamin B6.
  • Pork, fresh, leg (ham), whole, separable lean only, raw covers your daily need for vitamin B1, 66% more than chicken breast.
  • Pork, fresh, leg (ham), whole, separable lean only, raw contains 2 times more zinc than chicken breast. While pork, fresh, leg (ham), whole, separable lean only, raw contains 2.27mg of zinc, chicken breast contains only 1.08mg.
  • The amount of cholesterol in pork, fresh, leg (ham), whole, separable lean only, raw is lower.

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

Infographic

Pork, fresh, leg (ham), whole, separable lean only, raw 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 18% 1.8% 33% 38% 25% 62% 98% 7.2% 3.8% 193%
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 +33.7%
Contains more CopperCopper +38.9%
Contains more ZincZinc +110.2%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +38.1%
Contains more SeleniumSelenium +35.1%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +166.7%
Contains more IronIron +12.9%
~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 3% 0.67% 3.4% 9% 219% 53% 100% 48% 115% 89% 0% 6.8% 39%
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 CVitamin C +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +1007.6%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B12Vitamin B12 +91.9%
Contains more FolateFolate +125%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +147.1%
Contains more Vitamin B3Vitamin B3 +176.9%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +32.6%

All nutrients comparison - raw data values

Nutrient Pork, fresh, leg (ham), whole, separable lean only, raw Chicken breast DV% diff.
Vitamin B1 0.875mg 0.079mg 66%
Vitamin B3 5.338mg 14.782mg 59%
Protein 20.48g 33.44g 26%
Selenium 35.4µg 26.2µg 17%
Vitamin B12 0.71µg 0.37µg 14%
Vitamin B6 0.5mg 0.64mg 11%
Zinc 2.27mg 1.08mg 11%
Vitamin B2 0.228mg 0.125mg 8%
Cholesterol 68mg 91mg 8%
Vitamin B5 0.805mg 1.04mg 5%
Choline 72.3mg 95.9mg 4%
Vitamin D 0.6µg 0.1µg 3%
Polyunsaturated fat 0.58g 1.07g 3%
Saturated fat 1.87g 1.29g 3%
Calories 136kcal 187kcal 3%
Potassium 369mg 276mg 3%
Vitamin K 0µg 2.4µg 2%
Vitamin E 0.17mg 0.42mg 2%
Phosphorus 229mg 246mg 2%
Copper 0.075mg 0.054mg 2%
Iron 1.01mg 1.14mg 2%
Monounsaturated fat 2.44g 1.72g 2%
Vitamin D 23 IU 5 IU 2%
Sodium 55mg 79mg 1%
Fats 5.41g 4.71g 1%
Vitamin A 2µg 7µg 1%
Folate 9µg 4µg 1%
Vitamin C 0.9mg 0mg 1%
Magnesium 25mg 31mg 1%
Calcium 6mg 16mg 1%
Carbs 0g 0.51g 0%
Net carbs 0g 0.51g N/A
Manganese 0.029mg 0.021mg 0%
Tryptophan 0.26mg 0.39mg 0%
Threonine 0.935mg 1.412mg 0%
Isoleucine 0.959mg 1.765mg 0%
Leucine 1.643mg 2.509mg 0%
Lysine 1.842mg 2.836mg 0%
Methionine 0.542mg 0.925mg 0%
Phenylalanine 0.818mg 1.328mg 0%
Valine 1.111mg 1.659mg 0%
Histidine 0.818mg 1.037mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 5% 73%
Protein: 20.48 g
Fats: 5.41 g
Carbs: 0 g
Water: 72.9 g
Other: 1.21 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 FatsFats +14.9%
Contains more WaterWater +21.1%
Contains more ProteinProtein +63.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 1.87 g
Monounsaturated fat: Mono. Fat 2.44 g
Polyunsaturated fat: Poly. Fat 0.58 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 +41.9%
Contains less Sat. FatSaturated fat -31%
Contains more Poly. FatPolyunsaturated fat +84.5%

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, fresh, leg (ham), whole, separable lean only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168224/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.