Pork vs. Chicken

Nutrition comparison of Cooked Pork and Cooked Chicken


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 (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pork and chicken:

  • Both pork and chicken are high in calories, potassium and protein.
  • For omega-3 fatty acids, chicken has more dha and dpa than pork.
  • Pork has more thiamin, however, chicken contains more pantothenic acid.
Detailed nutritional comparison of pork and chicken 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 (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Pork src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between pork and chicken. marks particularly rich nutrients.


Calories and Carbs

calories

Both pork and chicken are high in calories. Pork has 57% more calories than chicken - pork has 297 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, pork is lighter in protein, heavier in fat and similar to chicken for carbs. Pork has a macronutrient ratio of 36:0:65 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Chicken
Protein 36% 49%
Carbohydrates ~ ~
Fat 65% 51%
Alcohol ~ ~

Protein

protein

Both pork and chicken are high in protein. Pork has a little more protein (10%) than chicken by weight - pork has 25.7g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Pork is high in saturated fat and chicken has 60% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both chicken and pork are low in trans fat - chicken has 0.09g of trans fat per 100 grams and pork does not contain significant amounts.

cholesterol

Pork and chicken contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.

Vitamins

Vitamin C

Pork has more Vitamin C than chicken - pork has 0.7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin A

Pork and chicken contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than chicken - pork has 21iu of Vitamin D per 100 grams and chicken does not contain significant amounts.

Vitamin E

Pork and chicken contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.

Vitamin K

Chicken and pork contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin, however, chicken contains more pantothenic acid. Both pork and chicken contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.

Pork Chicken
Thiamin 0.706 MG 0.121 MG
Riboflavin 0.22 MG 0.302 MG
Niacin 4.206 MG 7.107 MG
Pantothenic acid 0.52 MG 1.327 MG
Vitamin B6 0.391 MG 0.538 MG
Folate 6 UG 2 UG
Vitamin B12 0.54 UG 0.51 UG

Minerals

calcium

Pork has 175% more calcium than chicken - pork has 22mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Pork and chicken contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both pork and chicken are high in potassium. Chicken has 87% more potassium than pork - pork has 362mg of potassium per 100 grams and chicken has 677mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken has more DHA and DPA than pork per 100 grams. Both pork and chicken contain significant amounts of alpha linoleic acid (ALA).

Pork Chicken
alpha linoleic acid 0.07 G 0.1 G
DHA ~ 0.031 G
EPA ~ 0.008 G
DPA ~ 0.016 G
Total 0.07 G 0.155 G

omega 6s

Comparing omega-6 fatty acids, both pork and chicken contain significant amounts of linoleic acid.

Pork Chicken
linoleic acid 1.64 G 1.818 G
other omega 6 ~ 0.02 G
Total 1.64 G 1.838 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 (Chicken, ground, crumbles, cooked, pan-browned) .

Cooked Pork g

()
Daily Values (%)

Cooked Chicken g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food