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.
Detailed nutritional comparison of pork and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pork src
Image of Chicken Breast src

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

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G Water G
G Starch G
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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.