Raw Pork vs. Chicken Breast
Nutrition comparison of Raw 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
raw 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 raw pork and chicken breast:
- Both raw pork and chicken breast are high in calories, potassium and protein.
- Raw pork has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin.
USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) 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 raw pork and chicken breast are high in calories. Raw pork has 59% more calories than chicken breast - raw pork has 263 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, raw pork is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Raw pork has a macronutrient ratio of 26:0:74 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Chicken Breast | |
|---|---|---|
| Protein | 26% | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 74% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw pork and chicken breast are high in protein. Chicken breast has 84% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and chicken breast has 87% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Raw pork and chicken breast contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than chicken breast - raw pork has 0.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Raw pork and chicken breast contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than raw pork - chicken breast has 5iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Chicken breast and raw pork contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Chicken breast and raw pork contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin. Both raw pork and chicken breast contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Raw Pork | Chicken Breast | |
|---|---|---|
| Thiamin | 0.732 MG | 0.07 MG |
| Riboflavin | 0.235 MG | 0.114 MG |
| Niacin | 4.338 MG | 13.712 MG |
| Pantothenic acid | 0.668 MG | 0.965 MG |
| Vitamin B6 | 0.383 MG | 0.6 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.7 UG | 0.34 UG |
Minerals
calcium
Raw pork and chicken breast contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Raw pork and chicken breast contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both raw pork and chicken breast are high in potassium. Raw pork has 12% more potassium than chicken breast - raw pork has 287mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than raw pork per 100 grams.
| Raw 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, raw pork has more linoleic acid than chicken breast per 100 grams.
| Raw Pork | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.67 G | 0.59 G |
| other omega 6 | 0.08 G | 0.06 G |
| Total | 1.75 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: Raw Pork (Pork, fresh, ground, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Raw 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 raw pork or chicken breast contain more calories in 100 grams?Both raw pork and chicken breast are high in calories. Raw pork has 60% more calories than chicken breast - raw pork has 263 calories in 100g and chicken breast has 165 calories.
Is raw pork or chicken breast better for protein?
Both raw pork and chicken breast are high in protein. Chicken breast has 80% more protein than raw pork - raw pork has 16.9g of protein per 100 grams and chicken breast has 31g of protein.
Does raw pork or chicken breast contain more potassium?
Both raw pork and chicken breast are high in potassium. Raw pork has 10% more potassium than chicken breast - raw pork has 287mg of potassium in 100 grams and chicken breast has 256mg of potassium.