Pork vs. Chicken Breast
Nutrition comparison of Cooked Pork and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and chicken breast:
- Both pork and chicken breast are high in calories, potassium and protein.
- Pork has more thiamin, however, chicken breast contains more niacin.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and chicken breast are high in calories. Pork has 80% more calories than chicken breast - pork has 297 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, pork is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Pork has a macronutrient ratio of 36:0:65 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Chicken Breast | |
|---|---|---|
| Protein | 36% | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 65% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Both pork and chicken breast are high in protein. Chicken breast has 21% more protein than pork - pork has 25.7g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Pork is high in saturated fat and chicken breast has 87% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Pork and chicken breast contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than chicken breast - pork has 0.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Pork and chicken breast contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Pork has 320% more Vitamin D than chicken breast - pork has 21iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Vitamin E
Pork and chicken breast contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Chicken breast and pork contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, however, chicken breast contains more niacin. Both pork and chicken breast contain significant amounts of riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Pork | Chicken Breast | |
|---|---|---|
| Thiamin | 0.706 MG | 0.07 MG |
| Riboflavin | 0.22 MG | 0.114 MG |
| Niacin | 4.206 MG | 13.712 MG |
| Pantothenic acid | 0.52 MG | 0.965 MG |
| Vitamin B6 | 0.391 MG | 0.6 MG |
| Folate | 6 UG | 4 UG |
| Vitamin B12 | 0.54 UG | 0.34 UG |
Minerals
calcium
Pork and chicken breast contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Pork and chicken breast contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both pork and chicken breast are high in potassium. Pork has 41% more potassium than chicken breast - pork has 362mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than pork per 100 grams.
| Pork | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.07 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than chicken breast per 100 grams.
| Pork | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.64 G | 0.59 G |
| other omega 6 | 0.08 G | 0.06 G |
| Total | 1.72 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cooked Pork g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or chicken breast contain more calories in 100 grams?Both pork and chicken breast are high in calories. Pork has 80% more calories than chicken breast - pork has 297 calories in 100g and chicken breast has 165 calories.
Is pork or chicken breast better for protein?
Both pork and chicken breast are high in protein. Chicken breast has 20% more protein than pork - pork has 25.7g of protein per 100 grams and chicken breast has 31g of protein.
Does pork or chicken breast contain more potassium?
Both pork and chicken breast are high in potassium. Pork has 40% more potassium than chicken breast - pork has 362mg of potassium in 100 grams and chicken breast has 256mg of potassium.