Pork vs. Chicken — Health Impact and Nutrition Comparison

Classification

Pork is classified as red meat due to its high content of myoglobin. Chicken, on the other hand, is poultry and is classified as white meat.

According to the USDA, chickens can be classified into four groups: Cornish game hen, broiler-fryer, roaster, and capon (1). The two main differentiating factors between these groups are the chicken’s age and weight.

Appearance

Based on the classification, one of the defining differences between these meats becomes apparent. Chicken meat is usually light pink, while pork is darker in color.

Pork meat has recognizable marbling: visible white wavy lines of intramuscular fat. Chicken meat sometimes also has intramuscular fat called white striping; however, it is less apparent and less common.

Taste and Use

The taste of pork can differ based on its cut. In general, it is described to be fatty and salty. Chicken is described as having a more tender and soft texture.

Chicken and pork can be used in similar ways in the kitchen. Both of these meats can be grilled, broiled, baked, braised, and much more.

Bans and Religion

While chicken consumption is not prohibited by any major religious laws, pork intake is different.

According to orthodox Jewish dietary laws, pork meat is not a kosher food, meaning its consumption is forbidden. Similarly, it is also prohibited by Islamic dietary laws.

Macronutrients and Calories

Pork and chicken have very similar macronutrient compositions. However, pork is a little denser in nutrients containing 58% water, while chicken consists of 60% water.

One average serving size of pork weighs 85g. Chicken’s serving size is much larger - 140g or one cup of diced chicken.

Vitamins

Overall, pork is a little richer in vitamins, containing more of vitamin B1, vitamin B12, vitamins B2 and B6, and vitamin E. Pork also contains vitamin C and vitamin D, which chicken lacks entirely.

On the other hand, chicken is richer in vitamin A, vitamin B3, and vitamin B5. One vitamin found in chicken that pork completely lacks is vitamin K.

Pork and chicken contain the same amount of folate form of vitamin B9.

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

7

Chicken meat

4

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+1292.1%
Contains more Vitamin B2Vitamin B2	+91.1%
Contains more Vitamin B6Vitamin B6	+16%
Contains more Vitamin B12Vitamin B12	+133.3%
Contains more CholineCholine	+42.5%

Contains more Vitamin AVitamin A	+2200%
Contains more Vitamin B3Vitamin B3	+68.5%
Contains more Vitamin B5Vitamin B5	+47.6%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin E ~0.27mg

~equal in Folate ~5µg

Minerals

Pork is the clear winner in this category, being higher in potassium, phosphorus, calcium, zinc, magnesium, selenium, copper, and choline. Pork also contains less sodium.

However, chicken is richer in iron and manganese.

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

7

Chicken meat

2

Contains more MagnesiumMagnesium	+21.7%
Contains more CalciumCalcium	+26.7%
Contains more PotassiumPotassium	+89.7%
Contains more ZincZinc	+23.2%
Contains more PhosphorusPhosphorus	+35.2%
Contains less SodiumSodium	-24.4%
Contains more SeleniumSelenium	+89.5%

Contains more IronIron	+44.8%
Contains more ManganeseManganese	+122.2%

~equal in Copper ~0.066mg

Glycemic Index

Based on the fact that pork and chicken contain almost no carbohydrates, the glycemic index of these foods is considered to be 0. Check the GI chart for more information about the glycemic index of other foods. 

Acidity

The standard pH value for fresh chicken meat falls in the range of 5.3 to 6.5, making chicken a slightly acidic food (3).

Regular pork also has an acidic pH value of 5.6 to 5.7. Pork meat with a higher pH value may be dark, firm, and dry (4).

Another way of evaluating the acidity of foods is the potential renal acid load or PRAL. The PRAL values demonstrate how much acid or base the food produces inside the organism.

The PRAL values for pork and chicken are 12.6 and 14.6, respectively. The higher this number, the more acidic the food is.

Cardiovascular Health

Regular intake of fresh lean pork can improve body composition without negatively affecting risk factors for cardiometabolic disease (6).

Poultry, such as chicken, may not have a beneficial effect on cardiovascular health. Still, the National Heart Foundation of Australia concluded that there is not enough strong evidence to recommend a limit on the intake level (9).

Diabetes

Substitution of red meat with poultry, such as chicken, decreases the risk of developing type 2 and gestational diabetes, also improving glycemic control and cardiovascular risk factors (10).

The limited evidence about pork intake and diabetes has suggested a possible negative impact of processed pork on glucose and insulin metabolism and a possible positive impact of pork intake on waist circumference and high-density cholesterol, also known as “good” cholesterol (5).

Chicken may serve as a source of protein for patients with type 2 diabetes and renal dysfunction (11).

Cancer

In one study, increased white meat intake and equally decreased red meat intake has been correlated with a significantly reduced risk of cancer of the esophagus, liver, colon, rectum, anus, lung, and pleura. This inverse association may be largely due to the substitution of red meat (12).

Cardiovascular Health

Substituting red meats with high-quality plant foods, such as legumes, nuts, or soy, as well as whole grains or dairy, might potentially reduce the risk of coronary heart disease (14).

Red meat intake has been studied to increase low-density lipoprotein levels, also known as “bad” cholesterol, in the blood (2).

The dietary heme iron found in red meat has also been associated with cardiovascular diseases, such as myocardial infarction and fatal coronary heart disease, potentially due to the additional oxidative stress (14).

A study has concluded that a higher intake of processed meat, unprocessed red meat, and poultry is significantly associated with a small increased risk of cardiovascular diseases. Higher consumption of processed meat, unprocessed red meat, but not poultry is associated with an increased risk of all-cause mortality (15).

Diabetes

A study has found red meat, but not poultry, intake to be positively associated with increased diabetes risk (16).

In contrast to the previous statement, another research has concluded that both red meat and poultry consumption were associated with an increased risk of type 2 diabetes (17)

The cooking method also plays a role in the increased risk of diabetes due to meat consumption. High-heat cooking of meats, such as grilling and barbecuing, has a bigger negative impact on health when compared to moderate-temperature cooking, such as stir-frying, boiling, steaming, or sauteing (18).

Cancer

Both red and processed meat has been studied to have undesirable effects relating to oncological conditions. Red meat consumption has been associated with an increased risk of colorectal, nasopharyngeal, lung, and pancreas, as well as breast and prostate cancer (18, 19). In addition to those, processed meat might also increase the risk of esophageal (squamous cell carcinoma) and stomach cancer (non-cardia) (18).

There are potential positive associations between poultry intake and the risk of prostate cancer and non-Hodgkin lymphoma (19).