Raw Pork Belly vs. Chicken Breast

Nutrition comparison of Raw Pork Belly 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 belly 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 belly and chicken breast:

  • Both raw pork belly and chicken breast are high in calories and protein.
  • Chicken breast is a great source of potassium.
  • Raw pork belly has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of raw pork belly 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: Raw Pork Belly (Pork, fresh, belly, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Raw Pork Belly src
Image of Chicken Breast src

Calories and Carbs

calories

Both raw pork belly and chicken breast are high in calories. Raw pork belly has 214% more calories than chicken breast - raw pork belly has 518 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, raw pork belly is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Raw pork belly has a macronutrient ratio of 7:0:93 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Pork Belly Chicken Breast
Protein 7% 79%
Carbohydrates ~ ~
Fat 93% 21%
Alcohol ~ ~

Protein

protein

Both raw pork belly and chicken breast are high in protein. Chicken breast has 232% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Raw pork belly is high in saturated fat and chicken breast has 95% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

cholesterol

Raw pork belly and chicken breast contain similar amounts of cholesterol - raw pork belly has 72mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.

Vitamins

Vitamin C

Raw pork belly and chicken breast contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

Raw pork belly and chicken breast contain similar amounts of Vitamin A - raw pork belly has 3ug 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 belly - chicken breast has 5iu of Vitamin D per 100 grams and raw pork belly does not contain significant amounts.

Vitamin E

Raw pork belly and chicken breast contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Chicken breast and raw pork belly contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.

The B Vitamins

Raw pork belly has more thiamin, riboflavin and Vitamin B12, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and folate.

Raw Pork Belly Chicken Breast
Thiamin 0.396 MG 0.07 MG
Riboflavin 0.242 MG 0.114 MG
Niacin 4.647 MG 13.712 MG
Pantothenic acid 0.256 MG 0.965 MG
Vitamin B6 0.13 MG 0.6 MG
Folate 1 UG 4 UG
Vitamin B12 0.84 UG 0.34 UG

Minerals

calcium

Chicken breast has 200% more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Chicken breast has 100% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Chicken breast is a great source of potassium and it has 38% more potassium than raw pork belly - raw pork belly has 185mg 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 belly has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than raw pork belly per 100 grams.

Raw Pork Belly Chicken Breast
alpha linoleic acid 0.48 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.48 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than chicken breast per 100 grams.

Raw Pork Belly Chicken Breast
linoleic acid 5.03 G 0.59 G
other omega 6 0.14 G 0.06 G
Total 5.17 G 0.65 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Pork Belly or Chicken Breast .

Note: The specific food items compared are: Raw Pork Belly (Pork, fresh, belly, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does raw pork belly or chicken breast contain more calories in 100 grams?
Both raw pork belly and chicken breast are high in calories. Raw pork belly has 210% more calories than chicken breast - raw pork belly has 518 calories in 100g and chicken breast has 165 calories.

Is raw pork belly or chicken breast better for protein?
Both raw pork belly and chicken breast are high in protein. Chicken breast has 230% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and chicken breast has 31g of protein.