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
chicken leg
(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 leg:
Both raw pork belly and chicken leg are high in calories. Raw pork belly has 142% more calories than chicken leg - raw pork belly has 518 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, raw pork belly is much lighter in protein, much heavier in fat and similar to chicken leg for carbs. Raw pork belly has a macronutrient ratio of 7:0:93 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork Belly | Chicken Leg | |
|---|---|---|
| Protein | 7% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 93% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and raw pork belly are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
Both raw pork belly and chicken leg are high in protein. Chicken leg has 75% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and chicken leg has 16.4g of protein.
Raw pork belly is high in saturated fat and chicken leg has 77% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and raw pork belly are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and raw pork belly does not contain significant amounts.
Raw pork belly and chicken leg contain similar amounts of cholesterol - raw pork belly has 72mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Raw pork belly and chicken leg contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 833% more Vitamin A than raw pork belly - raw pork belly has 3ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and raw pork belly contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and raw pork belly does not contain significant amounts.
Raw pork belly and chicken leg contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and raw pork belly contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.
Raw pork belly has more thiamin, however, chicken leg contains more pantothenic acid, Vitamin B6 and folate. Both raw pork belly and chicken leg contain significant amounts of riboflavin, niacin and Vitamin B12.
| Raw Pork Belly | Chicken Leg | |
|---|---|---|
| Thiamin | 0.396 MG | 0.073 MG |
| Riboflavin | 0.242 MG | 0.141 MG |
| Niacin | 4.647 MG | 4.733 MG |
| Pantothenic acid | 0.256 MG | 0.994 MG |
| Vitamin B6 | 0.13 MG | 0.318 MG |
| Folate | 1 UG | 4 UG |
| Vitamin B12 | 0.84 UG | 0.56 UG |
Raw pork belly and chicken leg contain similar amounts of calcium - raw pork belly has 5mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Raw pork belly and chicken leg contain similar amounts of iron - raw pork belly has 0.52mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Raw pork belly and chicken leg contain similar amounts of potassium - raw pork belly has 185mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than raw pork belly per 100 grams.
| Raw Pork Belly | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.48 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.48 G | 0.181 G |
Comparing omega-6 fatty acids, both raw pork belly and chicken leg contain significant amounts of linoleic acid.
| Raw Pork Belly | Chicken Leg | |
|---|---|---|
| linoleic acid | 5.03 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 5.03 G | 3.003 G |
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 Belly (Pork, fresh, belly, raw) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Raw Pork Belly g
()
|
Daily Values (%) |
Chicken Leg 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 | |||