Pork vs. Raw Chicken
Nutrition comparison of Cooked Pork and Raw 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
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and raw chicken:
- Both pork and raw chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, raw chicken has more dha than pork.
- Pork has more thiamin and folate, however, raw chicken contains more pantothenic acid.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and raw chicken are high in calories. Pork has 108% more calories than raw chicken - pork has 297 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, pork is lighter in protein, heavier in fat and similar to raw chicken for carbs. Pork has a macronutrient ratio of 36:0:65 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Raw Chicken | |
|---|---|---|
| Protein | 36% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 65% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and pork are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and raw chicken are high in protein. Pork has 47% more protein than raw chicken - pork has 25.7g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and raw chicken has 70% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and pork are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Pork and raw chicken contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and raw chicken has 86mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than raw chicken - pork has 0.7mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Vitamin A
Pork and raw chicken contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than raw chicken - pork has 21iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Pork and raw chicken contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Vitamin K
Raw chicken and pork contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and folate, however, raw chicken contains more pantothenic acid. Both pork and raw chicken contain significant amounts of riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Pork | Raw Chicken | |
|---|---|---|
| Thiamin | 0.706 MG | 0.109 MG |
| Riboflavin | 0.22 MG | 0.241 MG |
| Niacin | 4.206 MG | 5.575 MG |
| Pantothenic acid | 0.52 MG | 1.092 MG |
| Vitamin B6 | 0.391 MG | 0.512 MG |
| Folate | 6 UG | 1 UG |
| Vitamin B12 | 0.54 UG | 0.56 UG |
Minerals
calcium
Pork has 267% more calcium than raw chicken - pork has 22mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Pork has 57% more iron than raw chicken - pork has 1.3mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both pork and raw chicken are high in potassium. Raw chicken has 44% more potassium than pork - pork has 362mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more DHA than pork per 100 grams. Both pork and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Pork | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.07 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, both pork and raw chicken contain significant amounts of linoleic acid.
| Pork | Raw Chicken | |
|---|---|---|
| linoleic acid | 1.64 G | 1.324 G |
| other omega 6 | ~ | 0.014 G |
| Total | 1.64 G | 1.338 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 Raw Chicken (Chicken, ground, raw) .
Cooked Pork 454g
(
lb
)
|
Daily Values (%) |
Raw Chicken 28g
(
oz
)
|
|||||
|---|---|---|---|---|---|---|---|
| 1347KCAL 67% |
|
>999% | calories | 5% |
|
40KCAL 2% | |
|
|
5% | carbohydrates | >999% |
|
|||
| 94G 147% |
|
>999% | total fat | 5% |
|
2.3G 4% | |
| 35G 195% |
|
>999% | saturated fat | 5% |
|
0.65G 4% | |
| 42G | >999% | monounsaturated fat | 5% | 1G | |||
| 8.5G | >999% | polyunsaturated fat | 5% | 0.43G | |||
| 5% | trans fat | >999% | 0.02G | ||||
| 426MG | >999% | cholesterol | 5% | 24MG | |||
| 331MG 22% |
|
>999% | sodium | 5% |
|
17MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 9.1UG 1% |
|
>999% | Vitamin A | 5% |
|
||
| 3.2MG 4% |
|
>999% | Vitamin C | 5% |
|
||
| 95IU 19% |
|
>999% | Vitamin D | 5% |
|
||
| 100MG 10% |
|
>999% | calcium | 5% |
|
1.7MG 0.2% | |
| 5.9MG 33% |
|
>999% | iron | 5% |
|
0.23MG 1% | |
| 109MG 35% |
|
>999% | magnesium | 5% |
|
5.9MG 2% | |
| 1642MG 71% |
|
>999% | potassium | 5% |
|
147MG 6% | |
| 3.2MG 291% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.03MG 3% | |
| 1MG 91% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.07MG 6% | |
| 19MG 136% |
|
>999% | niacin (Vit B3) | 5% |
|
1.6MG 11% | |
| 1.8MG 136% |
|
>999% | Vitamin B6 | 5% |
|
0.14MG 11% | |
| 2.4MG 47% |
|
674% | pantothenic acid (Vit B5) | 5% |
|
0.31MG 6% | |
| 27UG 7% |
|
>999% | folate (Vit B9) | 5% |
|
0.28UG 0.1% | |
| 2.4UG 102% |
|
>999% | Vitamin B12 | 5% |
|
0.16UG 7% | |
| 0.95MG 6% |
|
>999% | Vitamin E | 5% |
|
0.08MG 1% | |
|
|
5% | Vitamin K | >999% |
|
0.23UG 0.3% | ||
| 117G 233% |
|
>999% | protein | 5% |
|
4.9G 10% | |
| 401MG 94% |
|
>999% | choline | 5% |
|
17MG 4% | |
| 0.2MG 17% |
|
896% | copper | 5% |
|
0.02MG 2% | |
| 0.05MG 3% |
|
>999% | manganese | 5% |
|
0MG 0.3% | |
| 1025MG 146% |
|
>999% | phosphorus | 5% |
|
50MG 7% | |
| 161UG 292% |
|
>999% | selenium | 5% |
|
2.9UG 5% | |
| 15MG 182% |
|
>999% | zinc | 5% |
|
0.42MG 5% | |
| 239G | >999% | Water | 5% | 21G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), sugar. |
|||||||
FAQ
Does pork or raw chicken contain more calories in 100 grams?Both pork and raw chicken are high in calories. Pork has 110% more calories than raw chicken - pork has 297 calories in 100g and raw chicken has 143 calories.
Is pork or raw chicken better for protein?
Both pork and raw chicken are high in protein. Pork has 50% more protein than raw chicken - pork has 25.7g of protein per 100 grams and raw chicken has 17.4g of protein.
Does pork or raw chicken contain more potassium?
Both pork and raw chicken are high in potassium. Raw chicken has 40% more potassium than pork - pork has 362mg of potassium in 100 grams and raw chicken has 522mg of potassium.